Compound workouts

Here are some examples of compound workouts, these target heavy lifts that utilize mutiple muscles in one movement.

[1] Ironaddicts simple power based routine.

Monday – First Workout

Squat or box squat 2-3 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Bent Row or Chest Supported row 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15

Wednesday – Second Workout After 1 Days Rest

Bench Press or low board press 3 x 5, or 3 x 3

Incline Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Skull Crushers 3 x 10

Ab work 3 x 10

Friday – Third Workout After 1 Days Rest

Deadlift or rack deadlift 2-3 x 5

Leg press 2 x 10

Chin or lat pull-down 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15

Monday – Fourth Workout After 2 Days Rest

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3

Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Tricep pushdowns 3 x 10

Ab work 3 x 10 Monday


[2] Another such compound workout is called Stronglifts 5×5:


Workout A

Squat 5×5

Bench Press 5×5

Inverted Rows 3xF

Push-ups 3xF

Reverse Crunch 3×12

Workout B

Squat 5×5

Overhead Press 5×5

Deadlift 1×5

Pullups/ChinUps 3xF

Prone Bridges 3×30sec


This workout need to be performed on 3 non-consecutive days per week. Alternating in an ABA,BAB fashion.



[3] Starting Strength

Workout A

3×5 Squat

3×5 Bench Press

1×5 Deadlift


Workout B

3×5 Squat

3×5 Press

5×3 Power Cleans



[4] Westside For Skinny Bastards


Monday: Max Effort Upper Body

Wednesday: Max Effort Lower Body

Friday: Repetition Upper Body