If you want to grow strength and mass, lift big and do compound exercises. Most probably, you may have heard this advice. Well, this isn’t entirely true, but yes, compound lifts are super effective. I personally love doing them, and they help me develop a firm and muscular physique.
Compound movements, also known as multi-joint exercises, work on multiple muscles simultaneously and help promote strength and hypertrophy.1 Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength – Frontiers in Physiology Squats, bench presses, overhead press, and deadlifts are some popular compound exercises.
There are various compound movements you can do to target every muscle from the upper to the lower body. However, if you do not have a workout plan, you won’t be able to utilize them properly.
A well-crafted workout routine allows you to train in an organized manner and helps you reach your fitness goal.
In this article, I’ll show you an ultimate 3 day compound workout routine for strength, power, and muscle. It will be a 4-week program and can be extended till the desired time.
If you want a time-efficient, easy-to-follow, and effective compound exercise plan, save this routine.
Compound Exercise Program Summary
| Routine Type | Full Body and Hybrid Split |
| Workout Duration | 4 Weeks (Recommended 12 weeks) |
| Main Goal | Strength and Muscle Building |
| Training Level | Intermediate |
| Sessions Per Week | Three |
| Time Per Session | 60-90 Minutes |
| Target Gender | Male and Female |
| Suitable Age Group | 20-40 years |
| Plan to Follow Next | 4-Day Compound Workout Routine |
If you’re a beginner and train twice a week, you can download this 2-day split workout program.
Helpful resources for this plan:
The Best 3 Day Compound Workout Routine to Build Muscle
It will be a 3x weekly 4-week program, based on full body and hybrid splits.
It involves training on alternate days, so your muscles get plenty of rest between workouts.
Here’s the weekly compound workout schedule:
- Weeks 1 & 3 – Full Body Workout
- Monday – Workout
- Tuesday – OFF
- Wednesday -Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
- Week 2 & 4 – Hyrbrid Split
- Day 1 (Mon) – Chest, Triceps, and Abs
- Day 2 (Wed) – Back and Shoulder
- Day 3 (Fri) – Legs and Biceps
Instructions:
- Warm-up: 5-10 minutes (use the treadmill, dynamic stretching, stationary bike, or bodyweight cardio exercises).
- Rest between sets: 2-4 minutes (the heavier you lift, the more recovery time needed)
- Method of Training: Standard Rep-Set Pattern
Week 1 – Full Body Compound Workout
- Monday: Full Body Workout
- Tuesday: OFF
- Wednesday: Total Body Workout
- Thursday: OFF
- Friday: Full Body Workout
- Saturday: OFF
- Sunday: OFF
Day 1
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Back Squat | Quad, Ham, & Glutes | 3 | 12, 10, 8 |
| Pull-ups | Back, Biceps, & Core | 3 | 6-12 |
| Barbell Bench Press | Chest, Triceps, & Shoulder | 3 | 12, 10, 8 |
| Standing Overhead Press | Shoulders, Ab, and Chest | 3 | 12, 10, 8 |
| Seated Cable Row | Back and Biceps | 3 | 12, 10, 8 |
Day 2
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Deadlift | Integrated Full Body | 4 | 8, 6, 4, 2 |
| Incline DB Bench Press | Chest, Triceps, & Shoulders | 3 | 12,10, 8 |
| Parallel Dips | Triceps, Shoulders, Abs, Chest | 3 | 12,10, 8 |
| Chin-ups | Biceps and Back | 3 | 10, 8, 6 |
| Weighted Plank | Core, Arms, Shoulder | 2 | 60-sec |
Day 3
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Weighted Push-ups | Chest, Core, & Triceps | 3 | 15, 12, 10 |
| Smith Machine Lunges | Quad, Ham, & Glutes | 3 | 12, 10, 8, 6 |
| Bent-over Barbell Row | Back and Biceps | 3 | 16, 12, 10, 8 |
| Incline IYT Raises | Biceps, Triceps, & Shoulders | 3 | 16, 12, 10, 8 |
| Dumbbell Pullover | Chest, Back, & Core | 3 | 12, 10, 8, 6 |
Week 2 – Hybrid Split Compound Workout
- Day 1 – Chest, Triceps, and Abs
- Day 2 – Back and Shoulder
- Day 3 – Legs and Biceps
- Alternate day off
Day 1 – Chest, Triceps, and Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 3 | 12, 10, 8 | 2-3 min |
| Incline Bench Press | 3 | 12, 10, 8 | 2-3 min |
| Bar Dips | 3 | 12, 10, 8 | 2-3 min |
| Diamond Pushups | 3 | 12, 10, 8 | 2-3 min |
| Hanging Knee Raises | 2 | 10-20 | 1-min |
| Weighted Plank | 2 | 60-sec | 1-min |
Day 2 – Back and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3 | 12, 10, 8 | 2-3 min |
| Front Lat Pulldown | 3 | 12, 10, 8 | 2-3 min |
| Bent-over Barbell Row | 3 | 12, 10, 8 | 2-3 min |
| Arnold Press | 3 | 12, 10, 8 | 2-3 min |
| Leaning Lateral Raises | 3 | 12, 10, 8 | 1-2 min |
| Cable Facepull | 3 | 12, 10, 8 | 1-2 min |
Day 3 – Legs and Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squats | 4 | 12, 10, 8, 6 | 2-3 min |
| Step-up | 3 | 12, 10, 8 | 1-2 min |
| Lunges | 3 | 12, 10, 8 | 1-2 min |
| Hip Thrust | 3 | 12, 10, 8 | 1-2 min |
| Chinups | 3 | 12, 10, 8 | 1-2 min |
Week 3 – Total Body Compound Workout Plan
- Monday, Wednesday, and Friday – Workout
- Tue, Thur, Sat, and Sun – OFF or Cardio
Day 1
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Front Lunges | Quad, Ham, & Glutes | 3 | 12, 10, 8 |
| Lat Pulldown | Back and Biceps | 3 | 15, 12, 10 |
| Barbell Bench Press | Chest, Triceps, & Shoulder | 3 | 15, 12, 10 |
| Standing Overhead Press | Shoulders, Ab, and Chest | 3 | 15, 12, 10 |
| Weighted Plank | Core, Arms, and Shoulders | 2 | 60-sec |
Day 2
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Deadlift | Integrated Full Body | 4 | 8, 6, 4, 2 |
| Chin-ups | Biceps and Back | 3 | 12,10, 8 |
| Incline IYT Raises | Back and Shoulder | 3 | 12,10, 8 |
| Dumbbell Pullover | Chest and Back | 3 | 10, 8, 8 |
| Hanging Knee Raises | Core and Arms | 2 | 10-20 |
Day 3
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Weighted Push-ups | Chest, Core, & Triceps | 3 | 15, 12, 10 |
| Seated Cable Rowing | Back and Biceps | 3 | 15, 12, 10 |
| Bent-over Barbell Row | Back and Biceps | 3 | 10, 12, 10 |
| Bent-over Reverse Fly | Shoulder and Back | 3 | 15, 12, 10 |
| Dumbbell RDL | Posterior Chain Muscle | 3 | 10, 8, 6 |
Week 4 – Combined Upper/Lower Split Workout
- Monday – Chest, Triceps, and Abs
- Wednesday – Back and Shoulder
- Friday – Legs and Biceps
Monday – Chest, Triceps, and Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 3 | 12, 10, 8 | 2-3 min |
| Incline Bench Press | 3 | 12, 10, 8 | 2-3 min |
| Bar Dips | 3 | 12, 10, 8 | 2-3 min |
| Diamond Pushups | 3 | 12, 10, 8 | 2-3 min |
| Hanging Knee Raises | 2 | 10-20 | 1-min |
| Weighted Plank | 2 | 60-sec | 1-min |
Wednesday – Back and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3 | 12, 10, 8 | 2-3 min |
| Front Lat Pulldown | 3 | 12, 10, 8 | 2-3 min |
| Bent-over Barbell Row | 3 | 12, 10, 8 | 2-3 min |
| Arnold Press | 3 | 12, 10, 8 | 2-3 min |
| Leaning Lateral Raises | 3 | 12, 10, 8 | 1-2 min |
| Cable Facepull | 3 | 12, 10, 8 | 1-2 min |
Friday – Legs and Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squats | 4 | 12, 10, 8, 6 | 2-3 min |
| Step-up | 3 | 12, 10, 8 | 1-2 min |
| Lunges | 3 | 12, 10, 8 | 1-2 min |
| Hip Thrust | 3 | 12, 10, 8 | 1-2 min |
| Chinups | 3 | 12, 10, 8 | 1-2 min |
5 Pro Tips for Achieving Optimal Results
1. Pre-Workout Meal
Consuming pre-workout meals helps you perform better during the workout and supports muscle-building.
Here are some examples of meals you can consume prior to the workout.
- Protein Shake
- Chicken Salad
- Almonds, Cashews, Pistachios
- Oatmeal
- Energy Bars
- Peanut Butter with Brown Bread
- Yogurt with Fruit/Granola
- Fruit Smoothies
- Eggs
You should have your meal 30 minutes to 2 hours before the training, depending on the kind of food you consume.
2. Train When You Feel Active
You can give your maximum during the workout when you feel energetic. You can work out at any time of the day, but make sure you’re fresh and ready to lift.
3. Keep yourself hydrated during the workout
Several studies have shown that keeping yourself hydrated during the workout is essential to prevent injuries and uneasiness and enhance performance. So, it is best to drink water when you feel hypohydration.2 Maughan RJ, Meyer NL. Hydration during intense exercise training. Nestle Nutr Inst Workshop Ser. 2013;76:25-37. doi: 10.1159/000350225. Epub 2013 Jul 25. PMID: 23899752.
4. Post-workout Meal
A post-workout meal is crucial for rebuilding and growth of trained muscle. For optimal results, I suggest consuming at least 40-50 grams of protein and one gram of carbohydrates per kg of body weight (this is only an example; a nutritionist can help you better in this case).
Examples of Post-Workout Meals:3 Timing Your Pre and Post-Workout Nutrition – Eatright.org (The Academy of Nutrition and Dietetics)
- Protein shake and banana.
- Turkey on a whole-grain wrap with veggies
- Oatmeal with yogurt, almonds, and berries.
- Chicken with salad and cheese.
- Grilled chicken with roasted vegetables and rice.
- Egg omelet with avocado on whole grain toast.
- Salmon with sweet potato.
5. Make Progress
It is important to gradually increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.4 Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903., 5Geantă, Vlad Adrian & Petru, Ardelean. (2021). Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. Timisoara Physical Education and Rehabilitation Journal. 14. 27-32. 10.2478/tperj-2021-0011.
Frequently Asked Questions (FAQs)
Why are compound exercises good?
Compound exercises involve multiple joints and muscle groups simultaneously. They’re efficient for building muscle because they allow heavier weights, stimulate more muscle fibers, and boost anabolic hormones like testosterone and growth hormone.
Can I build muscle with only compound exercises?
Yes, compound exercises are sufficient for building muscle as they target major muscle groups comprehensively. They promote balanced development and functional strength. But you also need isolation exercises to work on specific weaker parts of the body if you have any.
I’m a beginner. Will this routine work for me?
No, you can’t use this routine. It involves challenging exercises that can injure you. Try this workout program if you are a beginner.
How do I avoid injury with heavy compound lifts?
Avoid ego lifting, don’t shy from asking for help when you lift heavy, warm up thoroughly the muscles you want to hit, and progress weight and consider deloading (reducing weight by 10-20% for a week) every 6-8 weeks to recover. These things minimize the risk of strain or injury and help you progress efficiently.
Should I change exercises every few weeks?
You don’t need to change exercises frequently if you’re progressing. I recommend sticking with the same compound lifts for 8-12 weeks to build strength and skill. However, you can adjust the position (incline or decline) to hammer the selected area.
Download The Program PDF
You can follow this combined isolation and compound exercise routine to develop your fitness.
Alternate exercise programs:
- 3-Day Upper Lower Split for Strength & Mass
- The Ultimate 3-Day Gym Workout Mix Split
- Push Pull Legs 3-Day Split Routine
References
- 1Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength – Frontiers in Physiology
- 2Maughan RJ, Meyer NL. Hydration during intense exercise training. Nestle Nutr Inst Workshop Ser. 2013;76:25-37. doi: 10.1159/000350225. Epub 2013 Jul 25. PMID: 23899752.
- 3Timing Your Pre and Post-Workout Nutrition – Eatright.org (The Academy of Nutrition and Dietetics)
- 4Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.
- 5Geantă, Vlad Adrian & Petru, Ardelean. (2021). Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. Timisoara Physical Education and Rehabilitation Journal. 14. 27-32. 10.2478/tperj-2021-0011.
