5 Day Compound Workout Routine To Build Muscle

If you’re trying to build muscles, you must incorporate compound exercises in your workout regime. You can create your own compound workout, or you can follow my 5-day compound workout routine that can help you build muscle mass and strength.

5 Day Compound Exercise Routine – Summary

5-day compound exercises workout routine
compound exercise (People photo created by master1305 – www.freepik.com)

Who can do this 5 Day Compound Workout Routine?

Whether you’re a beginner or intermediate, you can follow this 5 day compound workout plan. You can work out for the first three days, then take one day rest, and again workout 2 days and take one day rest to complete 5-day routine.

For example,

  • Monday, Tuesday and Wednesday– Workout
  • Thursday – Rest
  • Friday and Saturday – Workout
  • Sunday – Rest

However, if you feel difficult to work out 5 times a week, then you can try 3-Day Compound Workout Routine.

Optimal Rest Time Between Sets

When you’re working out for building muscle mass (hypertrophy), then resting for 3-4 minutes between sets may produce promising results.

Doing heavyweight compound lifting for increasing mass requires 3-4 minutes of rest between sets as it allows your muscles to perform the next set more effectively.

However, depending on your fitness level, you can increase or decrease your interval time. But keeping short intervals between sets can be more useful (if you complete the required repetitions efficiently).

Daily Workout Duration

If you’re trying to increase strength and mass, working out 60 to 75 minutes can help you achieve your fitness goal quickly.

25 Compound Exercise to Include in 5 Day Compound Workout Split

5 Day Compound Exercise Routine
compound workout 5 day routine (Man photo created by master1305 – www.freepik.com)

Here’s the list of the 20 best compound exercises (with muscles worked) that you’ll do interchangeably in the 5 Day Compound Workout Routine.

  1. Barbell Deadlift (All variations)
    • Quads, Hamstrings, Back
  2. Bench Press
    • Chest, Triceps
  3. Barbell Back Squat
    • Quads
  4. Hack Squat
    • Quads, Hamstrings, Calves
  5. Barbell Jammers
    • Quads, Calves, Glutes, Shoulder and Chest
  6. Standing Overhead Press
    • Shoulder and Core
  7. Dumbbell Pullover
    • Chest and Lats
  8. Chin-ups
    • Biceps and Back
  9. Pull-ups
    • Back and biceps
  10. One-Arm Dumbbell Row
    • Back and Shoulder
  11. Dips
    • Chest and Triceps
  12. Barbell Drag Curl
    • Biceps and Back
  13. Face Pull
    • Rear delt and upper trap
  14. Seated Rear Delt Raise
    • Rear delt and upper trap
  15. Lateral Raises
    • Side delt and upper trap
  16. Incline Dumbbell Bench Press
    • Chest and Shoulders
  17. Lat Pulldown
    • Back and Biceps
  18. Seated Rowing
    • Back and Biceps
  19. Barbell Bent Over Row
    • Back and Biceps
  20. Bent Forward Cable Crossover Fly
    • Chest
  21. Barbell Hip Thrust
    • Hips, glutes
  22. Dumbbell Lunges
    • Quads, Hamstrings, Glutes
  23. Clean & Press
    • Shoulder and Legs
  24. Barbell Upright Row
    • Back and Shoulder
  25. Plank
    • Core and Forearms

Related: Dumbbell Compound Exercises List And How To Do Them

5-Day Compound Workout Routine To Build Muscle Mass

  • Day 1: Chest, Triceps, and Calves
  • Day 2: Back , Biceps, and Glutes
  • Day 3: Quadriceps and Shoulder
  • Day 4: Rest
  • Day 5: Chest, Triceps, Core
  • Day 6: Back, Biceps and Hamstrings
  • Day 7: Rest

To achieve the maximum gain, training one large and one small muscle group per day can be helpful. This way you can use heavy weights and achieve higher muscle activation.

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.

Okay, so here are the exercises you can do in the 5-day compound exercise routine.

Day 1 – Monday – Chest, Triceps, and Calves

ExercisesRepetitions
Flat Bench Press12 reps (warm-up), 8, 6, 4
Incline Bench Press8, 6, 6, 4 reps
Bent Forward Cable Crossover Fly8, 6, 4 reps
Dips (weighted, if possible)8, 6, 6, 4 reps
Triangle Pushup (weighted, if possible)8, 6, 4 reps
Standing Calf Raise12, 10, 8, 6
Day 1 of 5 Day Compound Workout Split

Day 2 – Tuesday – Back , Biceps, and Glutes

ExercisesRepetitions
Conventional Deadlift5 reps (warm-up),
Pullups (weighted, if possible) 8, 6, 6, 4 reps (If you can do)
Medium Grip Front Lat Pulldown 8, 6, 6, 4 reps
Seated cable Rowing 8, 6, 6, 4 reps
Incline Dumbell Rowing 8, 6, 6, 4 reps
Barbell Drag Curl8, 6, 4 reps
Barbell Hip Thrust 8, 6, 6, 4 reps
Day 2 of 5 Day Compound Exercise Routine

Day 3 – Wednesday – Quadriceps and Shoulder

Exercises Repetitions
Barbell Back Squat15 reps (warm-up)
8, 6, 6, 4 reps (working sets)
Stationary Lunges8, 6, 6, 4 reps
Barbell Jammers 8, 6, 4 reps
Barbell Overhead Press8, 6, 6, 4 reps
Seated Dumbbell IYT Raises8, 6, 6, 4 reps
Shoulder Shrugs 8, 6, 6, 4 reps
Day 3 of 5-day compound exercises workout routine

Day 4 – Friday – Chest, Triceps, Core

Exercises Repetitions
Incline Bench Press15 reps (warm-up)
12, 10, 8 reps
Dumbbell Pullover12, 10, 8 reps
Narrow Grip Flat Bench Press12, 10, 8 reps
Barbell Skull Crusher12, 10, 8 reps
Reverse Crunches15 reps
Hanging Knee Raise10 Reps
Forearm Plank60 seconds
Side Plank30-sec/side
Day 4 of 5-day compound exercise routine

Day 5 – Saturday – Back, Biceps and Hamstrings

Exercises Repetitions
Barbell Bent Over Row15 reps (warm-up)
12, 10, 8 reps
Pullups10, 8, 6 reps
Wide Grip Front Lat Pulldown 12, 10, 8 reps
Barbell Upright Row 12, 10, 8 reps
Chin-ups 12, 10, 8 reps
Barbell Drag Curl 12, 10, 8 reps
Barbell Romanian Deadlift 8, 6, 4, 2 reps
Hack Squat 12, 10, 8 reps
Day 5 of 5 day compound workout plan
You May Also Like: 6 Day Gym Workout Schedule With PDF

Pro Tips That Can Help You Build Muscle Mass Faster

Warm up

Warming up for 10 minutes before lifting heavy weights can be beneficial for optimal gains. You can do a couple of sets of 12 to 15 reps with light weights, so your heart rate can increases and oxygen supply into your muscles efficiently.

You can also do burpees, jumping jacks, pushups, and squats as warm-up exercises.

How Much Weight Should You Lift?

As much as you can. Progressive overload is one of the things that most people do not know or maybe they know but they do not follow.

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

Continually increasing loads on your muscles help you 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 rest them for 24 to 48 hours. Because your muscles do not grow when you workout, they grow when you rest them and feed your body required nutrients.

Recommended Nutrition

Consuming the required nutrients help your muscles heal and repair efficiently. For increasing muscle mass, including protein, carbs, and fats in your diet is essential.

You must consume the following quantity of proteins, carbohydrates, and fats for building a stronger, muscular, and bigger body – according to an article (published on 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 converts into energy during the training help you perform exercises effectively.
  • Fats –0.5–1.5 g/kg/day. One gram fat has 9 calories while protein and carbs has 4 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.

Also Read: Push Pull Legs 6 Day Split For Strength And Hypertrophy

Can you build muscle on a five-day split?

Yes, doing 5 Day compound workout split can be enough for building muscle mass and strength. The above routine can give promising results if you’ll be consistent, follow the right technique, and do the right exercises.

If you want to increase mass, if you want to look bigger, muscular, and stronger, you have to challenge yourself, you have to lift more than you usually lift, you have to feel aches and pain, then you’ll get the type of physique what you want.

References

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