If you’re looking for a complete list of all compound exercises, you came to the right place. In this article, I’ve shared a compound weightlifting and bodyweight exercises list that will help you design your own compound workout routine. And I’ve also included compound exercises list PDF, so you don’t need to search for it every time.
What are compound Movement?
Compound exercises work two or more muscles simultaneously. These workouts are also known as multi-joint (MJ) exercises.
For example, the barbell deadlift is a compound workout. It works on several muscles at once, such as quads, hamstrings, back, hips, core, and Glutes.
Some studies suggest that doing compound workouts is one of the best ways for maximizing muscle strength.
And, combining compound exercises with a single joint workout (Isolation exercise) can promote greater muscle hypertrophy, in my opinion.
List of All Compound Exercises (60 workouts)
The compound exercises I’ve included in this list are based on research and studies and will help you achieve your fitness goal.
This compound exercise list also helps you create your workout routine according to your fitness goal.
- Barbell Conventional Deadlift
- Flat Bench Press
- Sumo Deadlift
- Barbell Back Squat
- Chin-ups
- Pull-ups
- Dips
- Close Grip Bench Press
- Dumbbell IYT Raises
- Dumbbell Press
- Burpee
- Hack Squat
- Dumbbell Pullover
- Landmine Press
- Barbell Drag Curl
- Squat Thrust
- Barbell Upright Row
- Single-Arm Dumbbell Row
- Face Pull
- Dumbbell Push-ups
- Plank
- Lat Pulldown
- Dumbbell Arnold Press
- Barbell Overhead Press
- Bulgarian Split Squat
- Clean and Press
- Romanian Deadlift
- Hanging Knee Raise
- Barbell Front Raises
- Dumbbell Squeeze Press
- Incline Bench Press
- Dumbbell Squat to Overhead Press
- Inverted Row
- Dumbbell Squat to Swing
- Dumbbell Deadlift to Upright Row
- Barbell Hip Thrust
- Weighted Glutes Bridges
- Preacher Curl
- Barbell Jammers
- Incline Triceps Rope Extension
- Barbell Front Squat to Overhead Press
- Hang Clean
- Kneeling Wood Chop
- Battle rope Waves
- Cable Pull to Press
- Push Jerk
- Dumbbell Push-up to Renegade Row
- Weighted Pull-ups
- The Barbell Lunge
- Dumbbell Man maker
- Dumbbell Surrenders
- Diamond Push-Ups
- Dumbbell Bent-Over Reverse Fly
- Barbell Skull Crusher
- Dumbbell Crossover Curl
- Dumbbell ZottomanCurl
- Ab wheel Rollout/Barbell Rollout
- Cable Crunches
- Mountain Climber
- Dumbbell Floor Press
List of compound exercises for each body part
Leg/Lower Body
- Barbell Deadlift
- Barbell Squats
- Hack Squat
- Barbell Jammers
- Weighted Glutes Bridges
- Dumbbell Squat to Swing
- Barbell Romanian Deadlift
- Bulgarian Split Squat
- Squat Thrust
- Barbell Hip Thrust
- The Barbell Lunge
- Dumbbell Deadlift to Upright Row
- Barbell Front Squat to Overhead Press
Related: An Ultimate Guide To The Dumbbell Leg Exercises
Chest
- Bench Press
- Chest Dips
- Dumbbell Press
- Dumbbell Pullover
- Landmine Press
- Push-ups
- Incline Bench Press
- Dumbbell Squeeze Press
- Barbell Jammers
Back
- Barbell Deadlift
- Pull-ups
- Dumbbell Rowing
- Lat Pulldown
- Chinups
- Inverted Rows
- Barbell Bent Over Row
- Barbell T Bar Row
- Dumbbell IYT Raises
- Barbell Upright Row
- Face Pull
- Dumbbell Bent Over Reverse Fly
You may also like: Top 7 Back workout for mass gain
Shoulder
- Dumbbell Arnold Press
- Barbell Overhead Press
- Barbell Front Raises
- Dumbbell IYT Raises
- Barbell Upright Row
- Face Pull
- Dumbbell Squat to Overhead Press
- Dumbbell Deadlift to Upright Row
- Dumbbell Bent-Over Reverse Fly
Also read: The Top 10 Dumbbell Exercises For Shoulders
Triceps
- Dips
- Close Grip Bench Press
- Incline Triceps Rope Extension
- Dumbbell Squeeze Press
- Diamond Push-Ups
- Barbell Skull Crusher
- Dumbbell Floor Press
Also check out: 10 Best Dumbbell Triceps Exercises For Bigger Arms
Biceps
- Chin-ups
- Barbell Drag Curl
- Preacher Curl
- Dumbbell Crossover Curl
- Dumbbell Zottoman Curl
Related: The 10 Best Dumbbell Biceps Workout for Stronger Arms
Abs and Oblique
- Planks
- Hanging Raise (Knee and Leg)
- Kneeling Wood Chop
- Ab wheel Rollout/Barbell Rollout
- Cable Crunches
- Mountain Climber
- Windshield Wiper
Also read: Best Pull-up bar ab workout
Full Body/Integrated Compound Workout List
- Burpee
- Clean and Press
- Hang Clean
- Battle rope Waves
- Cable pull to press
- Push Jerk
- Dumbbell Push-up to Renegade Row
- Barbell Push Press
List of Bodyweight Compound Exercises to do at Home
- Burpee
- Squat Thrust
- Push-ups
- Chair Dips
- Pistol Squat
- Goblet Squat
- Diamond Push-Ups
- Mountain Climber
- Windshield Wiper
Compound Workout Benefits
From working multiple muscles at once to burning more calories, a compound workout has a plethora of benefits.
Here we take a look the three benefits of compound workout
- Compound exercises can help you save your precious time. For instance, when you are short of time, you can do compound workouts as they work on many muscles at the same time. And you’ll have good workout session in a short amount of time.
- Compound workout builds great strength. It includes heavy weight exercises such as bench press, deadlift and squats that promote greater strength as well as increase power.
- Compound exercise promote muscle greater muscle hypertrophy.
List of compound Workout PDF
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