List of Compound Exercises - TheFitnessPhantom

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.

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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.

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

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

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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