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

Routine Type3 Day Compound Workout Routine
(Full-Body Split)
Workout Duration4 Weeks
Main GoalStrength and Muscle Building
Training LevelBeginner to Intermediate
Time Per Session60-90 Minutes
Recommended
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What is Compound Workout?

the best 3 day full-body split compound workout routine for mass

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.

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 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.

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.

You may also like: A Guide to The Full-body HIIT Workout at Home

3 Day Compound Workout
3 Day Compound Workout Routine

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

Rest between sets: 1-3 minutes

Week 1

Day 1

ExerciseMuscle WorkedReps
Barbell Back SquatQuadriceps,
Hamstrings,
Glutes
8, 10,
12, 8
Pull-UpsBack,
Biceps,
Core
4, 6,
8, 4
Barbell Bench PressChest,
Triceps,
Shoulder
12,10,
8,6
Standing Overhead PressShoulders,
Core, Chest,
Upper Back
12,10,
8,6
Dumbbell Hamstring CurlHamstring,
Lower Back,
Glutes
10,
8,
6
Barbell Drag CurlBiceps,
Back
12, 10,
8, 6
Face PullsUpper Back,
Shoulder,
Biceps
12, 10,
8, 6
Sit-upsAbdomen,
Oblique
15, 12, 10

Related: A Complete 4-Week Beginner Workout Routine

Day 2

ExerciseMuscle WorkedReps
Barbell Deadlift Quadriceps,
Hamstrings,
Glutes,
Back, core
4,6
4,2
Incline DB Bench PressChest,
Triceps,
Shoulders
12,10
8,6
Standing Dumbbell Front RaiseShoulder,
Core
12
10
8
Parallel DipsTriceps,
Shoulders,
Core, Chest
12,10,
8,6
Chin-upsHamstring,
Lower Back,
Glutes
10, 8
6, 4
Dumbbell Crossover CurlBiceps,
Triceps,
Core
12, 10,
8, 6
Dumbbell RowBack,
Shoulder,
Biceps
12, 10,
8, 6
PlankCore, Arms,
Shoulder
60-sec
3 day split compound workout routine

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

Day 3

ExerciseMuscle WorkedReps
Bodyweight or
Dumbbell Push-ups
Chest, Core
Triceps
20, 16
12, 8
Smith Machine LungesQuadriceps,
Hamstrings,
Glutes,
12, 10
8, 6
Lat pull-downsBiceps,
Triceps
16, 12,
10, 8
Barbell Bent Over RowBiceps,
Triceps,
Shoulders
16, 12,
10, 8
Dumbbell PulloverChest,
Back,
Core
12, 10
8, 6
Narrow PushupChest,
Triceps,
Core
12, 10,
8, 6
Barbell Drag CurlBack,
Shoulder,
Biceps
12, 10,
8, 6
Dumbbell Side BendCore60-sec

You may also like: The Best 4-Day Split Dumbbell Workout

Week 2

Day 1

ExerciseMuscle WorkedReps
Dumbbell Sumo SquatQuadriceps,
Hamstrings,
Glutes
12, 10,
8, 6
Pull-UpsBack,
Biceps,
Core
4, 6,
8, 4
Incline Barbell Bench PressChest,
Triceps,
Shoulder
12, 10,
8, 6
Standing Barbell T-Bar RowBack,
Biceps,
Core
12, 10,
8, 6
Bent-Over Reverse FlyShoulders,
Back,
12, 10
8, 6
Calf PressCalves,
Hamstrings
12, 10
8, 6
Zottman CurlUpper Back,
Shoulder,
Biceps
12, 10,
8, 6
Ab-Wheel RolloutAbdomen,
Oblique,
Lower Back
15, 12, 10
3 Day Compound Workout plan

This may be also useful: 5 Day Dumbbell Workout Split (Complete Guide)

Day 2

ExerciseMuscle WorkedReps
Barbell DeadliftQuadriceps,
Hamstrings,
Glutes,
Back, core
4, 6
4, 2
Wide-Grip PulldownChest,
Triceps,
Shoulders
12, 10
8, 6
Seated Cable RowBiceps,
Triceps,
Shoulder
12, 10
8, 6
Dumbbell Leaning
Lateral Raise
Shoulders,
Upper back
12, 10,
8, 6
Machine Leg PressQuadriceps,
core
12, 10,
8, 6
Chin-upsBiceps, Back
Chest, Core
12, 10,
8, 6
Preacher EZ-Bar CurlBiceps, Wrist
Forearms,
12, 10,
8, 6
Hanging Knee RaiseCore, Arms30-sec x 2
3 Days Compound Workout Routine

Related: The Ultimate 30-Day Dumbbell Exercise Routine

Day 3

ExerciseMuscle WorkedReps
Treadmill RunFull body3-5 minutes
Hack SquatQuadriceps,
Hamstrings,
Glutes, Calves
15, 12
10, 8
Decline Bench PressChest,
Triceps,
Shoulder
12, 10
8, 6
Dumbbell I-Y-T RaisesBack,
Shoulders
12, 10
8, 6
Dumbbell PulloverChest,
Back,
Core
12, 10
8, 6
Barbell Drag CurlBiceps, Back,
Shoulders
12, 10,
8, 6
Cable CrunchCore,
Biceps
12, 10,
8, 6
Dumbbell Side BendCore60-sec
3 Day Compound Workout plan

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.

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