Compounding Gains: 4 Day Compound Exercise Only Program

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


Go heavy and get your sweat on. Be sure to like us on Facebook and follow us on Tumblr.

6 thoughts on “Compounding Gains: 4 Day Compound Exercise Only Program

    1. Everybody from you to your grandmother.

      Compound lifts are an essential part of functional training and I put full faith in it.

      If you have any more questions, let me know.


  1. You would recommend this program to anybody? haha. you would recommend 60 reps of stf deads after 54 reps of squats? to the elderly or a beginner?? I agree with you that compounds are king. but this routine is limiting for beginners, not to mention probably going to get them hurt. No beginner should be on a split routine, and not many people at all need 114 reps on your lower back unless you are on juice.

    1. Thanks for pointing out the SLDL I meant 3×8 not 3×20. I’m not sure why a beginner shouldn’t be on a split and is limiting to beginners. I certainly don’t recommend this to be the first routine to do as soon as they join their first gym but that should have been some common sense applied on that one.

      Thanks for pointing out my typo.


Leave a Reply

Your email address will not be published. Required fields are marked *