When it comes to developing strength, muscle, and overall physique, the combination of compound and isolation exercises can be helpful.
Exercises that work on multiple muscles simultaneously are known as compound exercises. For example, IYT raise is a compound movement that engages the shoulder and back at the same time.
And exercises that focus on developing a specific muscle are called isolation exercises. For example, the biceps curl is an isolation exercise that works on the biceps only.
You can do numerous compound and isolation exercises to target all your muscle groups from the upper to the lower body and build a defined physique.
Performing compound and isolation exercises together helps increase overall strength, gain mass, improve physique appearance, and even out muscle imbalance.
I’ve designed an ultimate 3-day compound and isolation workout routine to help you train in an organized fashion and achieve decent results.
You can try this routine for one month, and I hope you’ll see some progress.
Note: This program is for healthy individuals. People with any health conditions should avoid this.
30-Day Compound and Isolation Workout Routine
Summary
- Sessions/week: 3
- Duration/session: 60 minutes
- Program duration: 4 weeks
- Target Gender: Male and Female
- Workout Level: Beginner to Intermediate
- Interval Time b/w Sets: 2-3 minutes for compound exercises and 1-2 minutes for isolation exercises.
Schedule
- Monday – Workout
- Tuesday – OFF
- Wednesday – Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
Note: This is a sample of the isolation compound workout routine. You can adjust this program depending on your fitness level and goal.
Week 1
Monday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Back Squat | Compound | 10-15 | 3 |
| Incline DB Bench Press | Isolation | 10-12 | 3 |
| Parallel Bar Dips | Compound | 8-10 | 3 |
| Dumbbell Lateral Raises | Isolation | 10-12 | 3 |
| DB Romanian Deadlift | Compound | 8-10 | 3 |
| Rope Pushdown | Isolation | 12-15 | 3 |
Wednesday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Pull-ups | Compound | 8-10 | 3 |
| Front Lat Pulldown | Isolation | 12-15 | 3 |
| Barbell Lunges | Compound | 10-12 | 3 |
| Seated Cable Rowing | Isolation | 12-15 | 3 |
| Barbell Overhead Press | Compound | 10-12 | 3 |
| Alternate Dumbbell Curl | Isolation | 12-15 | 3 |
Friday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Conventional Deadlift | Compound | 6-8 | 3 |
| Pec Deck Fly | Isolation | 12-15 | 3 |
| Barbell Flat Bench Press | Compound | 8-10 | 3 |
| Rear Delt DB Raises | Isolation | 10-12 | 3 |
| Barbell Hip Thrust | Compound | 10-12 | 3 |
| Shoulder Shrug | Isolation | 10-12 | 3 |
Week 2
Monday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Barbell Jammers | Compound | 6-8 | 3 |
| Skull Crusher | Isolation | 12-15 | 3 |
| Incline DB IYT Raises | Compound | 8-10 | 3 |
| Barbell Curl | Isolation | 10-12 | 3 |
| Deficit Pushups | Compound | 8-10 | 3 |
| DB Wrist Extension | Isolation | 10-12 | 3 |
Wednesday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Pull-ups | Compound | 8-10 | 3 |
| Incline DB Bench Press | Isolation | 12-15 | 3 |
| Bent-over Barbell Row | Compound | 10-12 | 3 |
| Lying Leg Curl | Isolation | 12-15 | 3 |
| Parallel Bar Dips | Compound | 10-12 | 3 |
| Standing Calf Raises | Isolation | 12-15 | 3 |
Friday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Barbell Back Squat | Compound | 8-10 | 3 |
| Machine Leg Press | Isolation | 12-15 | 3 |
| Barbell Overhead Press | Compound | 10-12 | 3 |
| Lateral DB Raises | Isolation | 12-15 | 3 |
| Chinups | Compound | 10-12 | 3 |
| Concentration Curl | Isolation | 12-15 | 3 |
Week 3
Monday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Barbell Flat Bench Press | Compound | 10-12 | 3 |
| Incline Cable Flyes | Isolation | 12-15 | 3 |
| Barbell Romanian Deadlift | Compound | 8-10 | 3 |
| Weighted Glute Bridge | Isolation | 12-15 | 3 |
| Bent-over Barbell Row | Compound | 10-12 | 3 |
| Seated Cable Rowing | Isolation | 12-15 | 3 |
Wednesday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Conventional Deadlift | Compound | 8-10 | 3 |
| Hanging Knee Raises | Isolation | 12-15 | 3 |
| Barbell Overhead Press | Compound | 10-12 | 3 |
| Rear Delt Dumbbell Raise | Isolation | 12-15 | 3 |
| Parallel Bar Dips | Compound | 10-12 | 3 |
| Shoulder Shrug | Isolation | 12-15 | 3 |
Friday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Dumbbell Cluster | Compound | 8-10 | 3 |
| V Grip Lat Pulldown | Isolation | 12-15 | 3 |
| Dumbbell Man maker | Compound | 8-10 | 3 |
| Overhead Triceps Extension | Isolation | 12-15 | 3 |
| Dumbbell Pullover | Compound | 10-12 | 3 |
| Cable Biceps Curl | Isolation | 12-15 | 3 |
Week 4
Monday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Barbell Back Squat | Compound | 8-10 | 3 |
| Machine Leg Extension | Isolation | 12-15 | 3 |
| Barbell Overhead Press | Compound | 10-12 | 3 |
| Lateral DB Raises | Isolation | 12-15 | 3 |
| Pull-ups | Compound | 10-12 | 3 |
| One-arm DB Rowing | Isolation | 12-15 | 3 |
Wednesday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Barbell Flat Bench Press | Compound | 10-12 | 3 |
| Incline DB Bench press | Isolation | 10-12 | 3 |
| Barbell Hip Thrust | Compound | 8-10 | 3 |
| Incline Dumbbell Curl | Isolation | 12-15 | 3 |
| Parallel Bar Dips | Compound | 10-12 | 3 |
| Rope Pushdown | Isolation | 12-15 | 3 |
Friday
| Exercise | Movement | Reps | Sets |
|---|---|---|---|
| Conventional Deadlift | Compound | 8-10 | 3 |
| Hanging Knee Raises | Isolation | 12-15 | 3 |
| Barbell Overhead Press | Compound | 10-12 | 3 |
| Rear Delt Dumbbell Raise | Isolation | 12-15 | 3 |
| Pushup to Renegade Row | Compound | 10-12 | 3 |
| Shoulder Shrug | Isolation | 12-15 | 3 |
Isolation and Compound Workout Program PDF
You can download this routine to use it whenever you like. Once you complete this program, you can increase the frequency or extend it for a few months.
