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Compound Workout Plan

This 3-day split compound workout plan consists of 3 weekly blocks that progressively increase intensity. Each block focuses on one of three major muscle groups per day, starting with compound exercises for weight and ending with isolation exercises for reps. Exercises and sets/reps gradually decrease each week within a block to increase weight and challenge muscles further. Deloads are not scheduled but allowed as needed. Ab exercises are included twice per week.

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Yash
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5K views

Compound Workout Plan

This 3-day split compound workout plan consists of 3 weekly blocks that progressively increase intensity. Each block focuses on one of three major muscle groups per day, starting with compound exercises for weight and ending with isolation exercises for reps. Exercises and sets/reps gradually decrease each week within a block to increase weight and challenge muscles further. Deloads are not scheduled but allowed as needed. Ab exercises are included twice per week.

Uploaded by

Yash
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Compound Workout Plan (3 Day Split)

- Program runs in 3-week blocks


- Goal is to restart each block with 1-2 kgs added to the bar depending on lifting level.
- Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps.
- No planned deloads. Fell free to schedule them when fatigued.
- Each day of the split targets one of the 3 major muscle groups.
- Each day begins with compound exercises with a focus on weight and less on reps, and
ends with isolation exercises with less weight, fewer sets but more reps to develop
smaller muscle groups.
- On day 2 and day 5 there will be a 10-20 min ab workout.

WEEK 1
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 4x8
2) Incline Dumbbell press 3x12
3) Weighted dips 4x12
4) Dumbbell flat bench fly 3x12
5) Seated dumbbell press 4x12
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15

Day 2 – Back/Biceps/Abs
1) Deadlift 4x8
2) Barbell Row 4x12
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 4x12
5) Barbell or dumbbell curl 4x8-10
6) Incline Dumbbell Curl 4x12-15

Day 3 – Hamstring/Quads and Calves


1) Weighted Squats 4x8
2) Romanian Deadlift 4x12
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x12
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12

REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 4x8
2) Incline Bench Press 4x8
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x12
5) Standing bar press 4x8
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15

Day 5 - Back/Biceps/Abs
1) Deadlift 4x8
2) Pull ups 4x8
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12

Day 6 – Hamstring/Quads and Calves


1) Weighted Squats 4x8
2) Romanian Deadlift 4x12
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x12
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12

REST

WEEK 2
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 5x6
2) Incline Dumbbell press 3x10
3) Weighted dips 4x10
4) Dumbbell flat bench fly 3x10
5) Seated dumbbell press 4x10
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15
Day 2 – Back/Biceps/Abs
1) Deadlift 5x6
2) Barbell Row 4x10
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 3x10
5) Barbell or dumbbell curl 3x8-10
6) Incline Dumbbell Curl 3x12-15

Day 3 – Hamstring/Quads and Calves


1) Weighted Squats 5x6
2) Romanian Deadlift 4x10
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x10
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12

REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 5x6
2) Incline Bench Press 5x6
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x10
5) Standing bar press 5x6
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15

Day 5 - Back/Biceps/Abs
1) Deadlift 5x6
2) Pull ups 5x6
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12

Day 6 – Hamstring/Quads and Calves


1) Weighted Squats 5x6
2) Romanian Deadlift 4x10
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x10
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12
REST

WEEK 3
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 6x5
2) Incline Dumbbell press 3x8
3) Weighted dips 4x8
4) Dumbbell flat bench fly 3x8
5) Seated dumbbell press 4x8
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15

Day 2 – Back/Biceps/Abs
1) Deadlift 6x5
2) Barbell Row 4x8
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 4x8
5) Barbell or dumbbell curl 4x8-10
6) Incline Dumbbell Curl 4x12-15

Day 3 – Hamstring/Quads and Calves


1) Weighted Squats 6x5
2) Romanian Deadlift 4x8
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x8
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12

REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 6x5
2) Incline Bench Press 6x5
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x8
5) Standing bar press 6x5
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15

Day 5 - Back/Biceps/Abs
1) Deadlift 6x5
2) Pull ups 6x5
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12

Day 6 – Hamstring/Quads and Calves


1) Weighted Squats 6x5
2) Romanian Deadlift 4x8
3) Split Squat Variation / Lunges (4 set split) 4x10
4) Trap bar deadlift 4x8
5) Leg press 3x12-15
6) Lying Hamstring Curl 3x12-15
7) Calf raises 3x12
8) Leg extension 3x12

REST

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