5 Day Compound Workout Routine to Build Muscle (w/PDF)

Compound Workout to Build Muscle

Whether you want to build strength or promote hypertrophy, you must include compound exercises in your workout regime.

Compound exercises work on multiple muscle groups simultaneously and help you achieve maximum results in less time.

Deadlifts, bench presses, squats, pullups, dips, and pushups are examples of compound movements.

Everyone uses compound workouts, from powerlifters and bodybuilders to athletes and strongmen, to boost their performance and increase muscle growth.

If you also want to challenge your fitness with a new training regime, you can try compound workout training for a couple of months.

I’ve created an easy-to-follow 5 day compound workout routine to help you build muscle and take your fitness to the next level.

5 Day Compound Exercise Routine Summary

Who can do it?

Any man who wants to test his strength and endurance and level up his fitness. I’ve designed this program, particularly for men who have been lifting for a while.

Females can also try if they want.

I’ve also created a 3-day compound workout routine for those who are not experienced but want to focus on compound lifting.

Optimal Rest Time Between Sets

  • 3-4 minutes of rest would be sufficient when you lift weight at more than 70% of one rep max.
  • 2-3 minutes between 50-70% of 1RM
  • 1-2 minutes of rest when you lift at below 50% of your 1RM

However, depending on your fitness level, you can increase or decrease your interval time.

How much should you lift?

  • First set: 40-50% of your 1RM
  • Second set: 50-65% of your 1RM
  • Third set: 65-80% of your 1RM
  • Fourth set: 80-95% of your 1RM

You can lift as heavy as you want as long as you maintain proper form during the exercise.

Daily Workout Duration

Working out for 60 to 75 minutes can help you achieve your fitness goal quickly if you want to increase strength and size.

Warm-up

Warming up for 5 minutes before lifting weights can be good for boosting performance.

You can do bodyweight aerobic exercises, lift light weights or run on the treadmill to increase your heart rate and oxygen supply.

Suggested Program Duration

You should follow this program for three months to see noticeable results.

5-Day Compound Workout Routine To Build Muscle Mass

5 Day Compound Workout Routine To Build Muscle
  • Monday: Chest, Triceps, and Calves
  • Tuesday: Back, Biceps, and Glutes
  • Wednesday: Quadriceps and Shoulder
  • Thursday: Rest
  • Friday: Chest, Triceps, Core
  • Saturday: Back, Biceps, and Hamstrings
  • Sunday: Rest

Training one large and one small muscle group per session can be helpful in achieving a maximum gain. This way, you can use heavy weights and highly activate muscles.

This 5-day compound workout plan is mostly (not entirely) based on Micheal Mathews’s book “Bigger, Leaner, Stronger – The Simple Science of Building the Ultimate Male Body.

Day 1 – Chest, Triceps, and Calves

ExercisesReps
Flat Bench Press12, 8, 6, 4
Incline Bench Press8, 6, 6, 4
Dips (weighted, if possible)8, 6, 6, 4
Triangle Pushup (weighted, if possible) 8, 6, 6, 4
Standing Calf Raise12, 10, 8, 6
Day 1 of 5 Day Compound Workout Split

Day 2 – Back, Biceps, and Glutes

ExercisesReps
Conventional Deadlift8, 6, 5, 4
Pullups (weighted, if possible) 8, 6, 6, 4
Seated Cable Rowing 8, 6, 6, 4
Pendlay Row 8, 6, 6, 4
Barbell Drag Curl 8, 6, 4
Barbell Hip Thrust 8, 6, 6, 4
Day 2 of 5 Day Compound Exercise Routine

Day 3 – Quadriceps and Shoulder

ExercisesReps
Barbell Back Squat8, 6, 6, 4
Stationary Lunges8, 6, 6, 4
Barbell Jammers8, 6, 6, 4
Incline DB IYT Raises8, 6, 6, 4
Day 3 of 5-day compound exercises workout routine

Day 4 – Chest, Triceps, Core

ExercisesReps
Incline Bench Press15, 12, 10
Dumbbell Pullover12, 10, 8
Narrow Grip Bench Press12, 10, 8
Parallel Bar Dips12, 10, 8
Hanging Knee Raises10 x 2
Landmine Oblique Twist10 x 2
Forearm Plank 60-sec
Side Plank30-sec/side
Day 4 of 5 Day Compound Exercise Only

Day 5 – Back, Biceps, and Hamstrings

Exercises Reps
Bent Over Row15, 12, 10
Pullups10 x 3
Front Lat Pulldown12, 10, 8
Chin-ups 12, 10, 8
Barbell RDL6-8 x 4
Hack Squat12, 10, 8
Day 5 of 5 day compound workout plan

Pro Tips That Can Help You Build Muscle Mass Faster

Increase the weight Gradually

Progressive overload is one of the things that most people do not know or maybe do not follow.

Progressive overload means continually increasing the load so your muscles can work harder than they are used to.

Continually increasing loads help increase muscle size, strength, and endurance quickly. 1Challenge Yourself To Grow – The Progressive Overload Principle – Bodybuilding.com

Lifting the same weights and doing the exact number of reps and sets can’t help you grow your muscles.

You have to gradually increase the weight load, frequency, number of sets, and repetitions if you want to achieve the desired result faster.

Optimal Muscle Recovery Time

Muscles grow when you let them recover for 24 to 48 hours. Because your muscles do not grow when you work out, they grow when you rest them and feed them required macros, primarily proteins.

Recommended Nutrition

Consuming the required nutrients help your muscles heal and repair efficiently. You must include protein, carbs, fats, and micronutrients in your diet to increase muscle mass.

You must consume the following quantity of proteins, carbohydrates, and fats to build a strong, muscular, and sizeable body – according to an article published by the National Institute of Health. 2Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review – National Institute of Health Database

  • Protein – 1.6–2.2 g/kg/day. You can take the recommended protein into different meals throughout the day (3–6 meals), including pre and post-workout meals.
  • Carbohydrates: 3–5 g/kg/day. Carbs convert into energy during the training to help you perform exercises effectively.
  • Fats –0.5–1.5 g/kg/day. One gram of fat has nine calories, while protein and carbs have four calories. That’s why you need to consume low fats but high-protein foods.  

“In addition to the above nutrients, incorporating Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day), and citrulline malate (8 g/day) may increase ergogenic effects that can be beneficial for bodybuilders” – study suggested further.

Can a Five-Day Split Help Build Muscle?

Yes, 5 day compound workout split is enough for building muscle mass and strength.

The above routine can give promising results if you’re consistent, follow the proper technique, and do the right exercises.

If you want to increase mass and look muscular, you must challenge yourself and lift more than you usually do.

Download 5 Day Compound Exercise Only PDF

Alternate Workout Routines

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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