3 Day Compound Workout Routine

Whenever you plan to do compound training, you need the best workout routine that can produce a better result. And choosing and following the correct workout routine may help you achieve your health goal faster. That’s why I’ve created the best 3 day full-body split compound workout routine for you.

This 3 day compound exercise routine will help you build great muscular strength and increase mass gain in a short amount of time.

Summary

What is Compound Workout?

Compound exercises work more than a couple of muscles at the same time. For example, the dumbbell squat and swing is a compound dumbbell workout that works on quads, hamstrings, glutes, hips, core, and shoulder at once.

Related: List Of Compound Exercises

Compound workouts are effective for the improvement of muscular strength – according to a study published by the Journal of Physical Therapy Science.

Another research published by the Asian Journal of Sports Medicine suggests that compound and isolation training are equally efficacious for increases in upper body muscle strength and size in untrained men.

Compound workouts are also helpful when it comes to fat loss. An article published online in 2017 by the Frontiers indicates that the multi-joint exercises decrease body fat and increased fat-free mass.

So whether you want to develop muscular strength, increase muscle mass or reduce body fats, doing compound exercises can be useful and help you achieve your fitness goal.

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3 Day Full Body Compound Workout Routine for Mass

If you want to build strength and mass in a short amount of time, you can do the full body 3-day compound workout routine.

The full-body workout split includes compound exercises and allows you to target both upper and lower muscle groups every time you workout.

 Here’s a sample of 4-Week Full Body Compound Workout Routine

Rest between sets: 1-3 minutes

Week 1

Day 1

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Day 2

Related: 12 Week Dumbbell Workout Plan (With Free PDF)

Day 3

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Week 2

Day 1

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Day 2

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Day 3

3 Day Compound Workout Routine – Week 3

Day 1

1. Barbell Back Squat
   • Reps – 15, 12, 10, 8
2. Pull-Ups
   • Reps – 8, 6, 4, 4
3. Barbell Bench Press
   • Reps – 12, 10, 8, 6
4. Standing Overhead Press
   • Reps – 12, 10, 8, 6
5. Lying Dumbbell Hamstring Curl
   • Reps – 12, 10, 8, 6
6. Barbell Drag Curl
   • Reps – 12, 10, 8, 6
7. Face Pulls
   • Reps – 12, 10, 8, 6
8. Sit-ups
   • Reps – 15, 12, 10, 8

Day 2

1. Barbell Deadlift
   • Reps – 6, 5, 5, 4
2. Incline DB Bench Press
   • Reps -12, 10, 8, 6
3. Standing Dumbbell Front Raise
   • Reps – 12, 10, 8, 6
4. Parallel Dips
   • Reps – 12, 10, 8, 6
5. Chin-ups
   • Reps – 12, 10, 8, 6
6. Dumbbell Crossover Curl
   • Reps – 12, 10, 8, 6
7. Dumbbell Row
   • Reps – 15, 12, 10, 8
8. Weight or Bodyweight Plank
   • 30-sec x 2 sets

Day 3

1. Push-ups
   • Reps – 15, 12, 10, 8
2. Dumbbell Lunges
   • Reps – 8, 6, 4, 4
3. Romanian Deadlift
   • Reps – 10, 8, 6, 4
4. Inverted Rows
   • Reps – 12, 10, 8, 6
5. Lat pull-downs
   • Reps – 12, 10, 8, 6
6. Barbell Bent Over Row
   • Reps – 12, 10, 8, 6
7. Dumbbell Pullover
   • Reps – 12, 10, 8, 6
8. Weighted or Bodyweight Narrow Pushup
   • Reps – 12, 10, 8, 6
9. Dumbbell Side Bend
   • 30-sec x 2 sets

Week 4 – Full body Split 3 Day Compound Workout Routine

Day 1

1. Dumbbell Sumo Squat
   • Reps – 15, 12, 10, 8
2. Wide-Grip Pull-up
   • Reps – 8, 6, 4, 4
3. Incline Barbell Bench Press
   • Reps – 12, 10, 8, 6
4. Standing Barbell T-Bar Row
   • Reps – 12, 10, 8, 6
5. Bent-Over Reverse Fly
   • Reps – 12, 10, 8, 6
6. Calf Press
   • Reps – 12, 10, 8, 6
7. Zottman Curl
   • Reps – 12, 10, 8, 6
8. Ab-Wheel Rollout
   • Reps – 12, 10, 8, 6
9. Leg Raises
   • Reps – 12, 10, 8, 6

Day 2

1. Barbell Deadlift
   • Reps – 15, 12, 10, 8
2. Wide-Grip Pulldown
   • Reps – 15, 12, 10, 8
3. Machine Leg Press
   • Reps – 12, 10, 8, 6
4. Standing Barbell T-Bar Row
   • Reps – 12, 10, 8, 6
5. Incline Dumbbell Pullover
   • Reps – 12, 10, 8, 6
6. Dumbbell Squeeze Press
   • Reps – 12, 10, 8, 6
7. Chin-ups
   • Reps – 12, 10, 8, 6
8. Ab-Wheel Rollout
   • Reps – 12, 10, 8, 6
9. Hanging Knee Raise
   • Reps – 10, 8, 6
10. Weight or Bodyweight Plank
    • 30-sec x 2 sets

Day 3

1. Hack Squat
   • Reps – 15, 12, 10, 8
2. Decline Bench Press
   • Reps – 15, 12, 10, 8
3. Machine Leg Press
   • Reps – 12, 10, 8, 6
4. Barbell Drag Curl
   • Reps – 12, 10, 8, 6
5. Dumbbell Zottoman Curl
   • Reps – 12, 10, 8, 6
6. Weighted Glute Bridge
   • Reps – 12, 10, 8, 6
7. Chin-ups
   • Reps – 12, 10, 8, 6
8. Ab-Wheel Rollout
   • Reps – 12, 10, 8, 6
9. Cable Crunch
   • Reps – 10, 8, 6
10. Hanging Knee Raise
    • 30-sec x 2 sets

Note: This is just a sample of 3 Day Compound exercise routine, you can make some changes to it, or you can design your own compound workout routine.

Whether you do push-pull-legs or full-body compound exercises, the main thing is to increase the amount of load consistently when you’re working out to build muscle.

Moreover, you’ll also need to focus on nutrition and the recovery period. If you do everything right, you’ll surely see positive results by doing a 3-day compound workout routine. (also, see:

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