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Compound Priority Muscle Growth Workout

By Steve Shaw

Experience
Beginner (1-2 years)
Time
74 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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.

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Monday - Upper Body A

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

Tuesday - Lower Body A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Pull-Through demonstrationPlay Cable Pull-Through demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body A

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Rack Pull demonstrationPlay Rack Pull demonstration
3 sets, 5 - 8 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body B

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

Date Created: 6/3/2018, UTC


Last Updated: 6/5/2021, UTC

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