This program is going to utilize the muscle building properties of compound exercises. A compound exercise utilizes more than one joint and more than 1 muscle group.

Run this workout for 12 weeks or if you already have a routine you like, try running this for a week or two so you can switch things up.

This is a 4 day routine, a sample schedule would look like this:

  • Sunday – OFF
  • Monday – Chest and Triceps
  • Tuesday – Legs and Abs
  • Wednesday – OFF
  • Thursday – Back and Biceps
  • Friday – Shoulders, Traps, and Abs
  • Saturday – OFF
Chest and Triceps
Exercise Sets Reps
Dumbbell Bench Press 3 8
Incline Barbell Bench Press 3 8
Close Grip Bench Press 3 12
Floor Press 3 12
Weighted Dips 3 AMAP

 

Legs and Abs
Exercise Sets Reps
Squats 3 10
Front Squats 3 8
Straight Leg Deadlifts 3 8
Side Bends 3 20

 

Back and Biceps
Exercise Sets Reps
Snatch Grip Deadlifts 3 8
T-Bar Rows 3 10
Supinated Grip Bent Over Barbell Rows 3 15
Wide Grip Seated Rows 3 15
Chin Ups 3 AMAP

 

Shoulders, Traps, and Abs
Exercise Sets Reps
Military Press 3 8
Arnold Press 3 8
Upright Rows 3 12
Shrugs 3 AMAP

 

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