Free personalized workout plan

Compound Priority Muscle Growth Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
55 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Pec Fly/Rear Delt Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Squat Rack, Bodyweight, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Tricep Rope Attachment, Incline Bench, Chest Press (Bench Press) Machine, Pull up bar, Shoulder Press Machine, Dips (Parallel) Bar, 45 Degree Leg Press Machine, Machine, Seated Leg Curl Machine, Back Hyperextension Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Body A

Scroll to top

Barbell Bench Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pec Deck
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Front Lat Pulldown
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
2 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Body A

Scroll to top

Barbell Back Squat
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Body A

Scroll to top

Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Rack Pull
3 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Body B

Scroll to top

45 Degree Leg Press
3 sets, 10-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Curl
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:01:27 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:01:27 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.