Compound Priority Muscle Growth Workout

By Steve Shaw

	Intermediate (2-3 years)
	64 minutes/day \| 4 days/week
	Build Muscle
	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, Steps, 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 Show More

Average Exertion

Average Cardio Intensity

This 4 day workout prioritizes compound lifts before accessory lifts to ensure the most efficient and effective workout for muscle growth. Studies show that the later an exercise is placed in a workout, the less volume you are able to perform. Compound exercises hit the most muscles simultaneously, which means you get more muscle growth stimulus in less amount of time. For these reasons, this workout puts compound lifts first in each workout, and leaves accessory lifts for later in the workout to finish off each muscle group. With this basic premise, this workout should allow you to build muscle efficiently as a beginner.

Description

Week 1 Overview

Day 1:

Monday - Upper Body A

Day 2:

Tuesday - Lower Body A

Day 3:

Rest

Day 4:

Thursday - Upper Body A

Day 5:

Friday - Lower Body B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Body A

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	6-12 reps	60s
2.Bent Over Barbell Row	3 sets	6-12 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
4.Pec Deck	2 sets	10-12 reps	60s
5.Close-Grip Front Lat Pulldown	2 sets	10-12 reps	60s
6.Dumbbell Lateral Raise	2 sets	10-15 reps	60s
7.Cable Tricep Extension	3 sets	8-12 reps	60s
8.Cable Biceps Curl	3 sets	8-12 reps	60s

Day 2 - Tuesday - Lower Body A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	6-12 reps	60s
2.Stiff-Legged Barbell Deadlift	3 sets	8-12 reps	60s
3.Standing Calf Raises	3 sets	10-15 reps	60s
4.Leg Extensions	2 sets	10-12 reps	60s
5.Lying Leg Curls	2 sets	10-12 reps	60s
6.Seated Calf Raise Machine	2 sets	10-12 reps	60s
7.Kneeling Cable Crunch	3 sets	10-12 reps	60s
8.Cable Pull-Through	3 sets	10-12 reps	60s

Day 4 - Thursday - Upper Body A

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	3 sets	8-12 reps	60s
2.Barbell Rack Pull	3 sets	5-8 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
4.Hammer Strength Bench Press	2 sets	8-12 reps	60s
5.Pull-up	2 sets	8-12 reps	60s
6.Seated Machine Shoulder (Military) Press	2 sets	8-12 reps	60s
7.Standing Dumbbell Biceps Curl	3 sets	8-12 reps	60s
8.Tricep Dips	3 sets	8-12 reps	60s

Day 5 - Friday - Lower Body B

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	10-20 reps	60s
2.Stiff-Legged Dumbbell Deadlift	3 sets	8-12 reps	60s
3.Sled 45 Degree Calf Press	3 sets	10-15 reps	60s
4.Machine Hack Squat	2 sets	8-12 reps	60s
5.Seated Leg Curl	2 sets	10-12 reps	60s
6.Seated Calf Raise Machine	2 sets	10-12 reps	60s
7.Plank	3 sets	60s	60s
8.Hyperextension	3 sets	10-12 reps	60s

Date Created: 6/3/2018, UTC

Last Updated: 10/27/2021, UTC

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