Compound Workout Plan For Muscle Growth
Difference Between Compound and Isolation Exercises
There are two main types of weights exercises you can do to build muscle: Compound and Isolation. Here, we go through a Compound Workout Plan.
Compound workouts involve more than one muscle group, so are great if you have limited gym time.
Isolation workouts concentrate on a single muscle group. If you have more time, or can commit to more days each week in the gym, isolation exercises are great to target individual muscle groups per session.
Not only do can they be performed in a more time-efficient program, compound movements also return a greater change in body composition, so it’s win-win!
1. Barbell Bench Press: Muscles targeted: Chest, Triceps, Delts
Lie on your back on a bench. Hold the barbell in an overhand grip, just past shoulder-width apart. Hold the bar straight up, with your arms fully extended. This is your starting position.
Lower the bar straight down in a slow, controlled motion to just above your chest. Keep your elbows close to your body to create a 45-degree angle as the bar is lowered. Pause for a couple of seconds, then slowly push the bar back up to the starting position.
2. Dumbbell Shoulder Press: Muscles targeted: Delts, Triceps, Traps, Upper Chest
Take your pair of dumbbells and sit upright on a bench with a back support. Lift each dumbbell up to shoulder-height, your palms facing forward. This is your starting position.
Push the dumbbells straight up over your head until your arms are extended (Do not touch the dumbbells at the top). Pause for a couple of seconds and then slowly lower them back down to the starting position.
3. Tricep Dips (Bench): Muscles targeted: Triceps, Chest, Shoulders
Place a bench or chair behind you. Facing away, grab the edge of the bench with both hands, shoulder-width apart. Extend your legs straight out ahead of you with your heels on the floor. This is your starting position.
Lower your body down, bending your arms to around 90-degrees. Using your triceps (back of the arms) push your body back up to the starting position.
4. Barbell Deadlift: Muscles targeted: Lower & Upper Back, Hamstrings, Quads, Traps, Glutes
Stand with the loaded barbell on the floor in front of you. Keeping your back as straight as possible, bend down using your knees and hold the bar about shoulder-width apart in an overhand grip. This is your starting position.
Holding the bar, start pushing up into a standing position, pushing with your legs (not your back). As you stand, push your chest forward and your shoulder blades back.
To return to the starting position, bend your knees as you lower the bar to the floor, while leaning your torso forward and keeping your back straight, until the weights touch the floor.
5. Barbell Squat: Muscles targeted: Quads, Glutes, Hamstrings, Calves
For Safety: Use a squat rack. Set the bar on a rack roughly shoulder-level, or just below. If you have a history of back problems please speak to your physician/GP before attempting this move.
Step under the bar and slowly stand so that it rests on your shoulders just below your neck. Hold the bar in a comfortable position with both hands. Lift the bar off the rack by standing upright, and step back, with your feet just over shoulder-width apart, feet pointing slightly outwards. This is your starting position.
Slowly lower the bar, bending your knees. Keep looking straight ahead throughout the movement and maintain a straight back. Keep lowering the bar until your knees are bent at about 90-degrees.
To return to the starting position, push up from your heels as you stand in a controlled motion.
6. Chin Ups: Muscles targeted: Lats, Biceps, Chest, Abs
Hold the pull-up bar with your palms facing towards you, in a comfortable grip just within shoulder-width. Keep your torso as straight as possible but create a slight curvature of your lower back and stick your chest out. This is your starting position.
Pull yourself up so your head is level with the bar. Focus on using most of your power from your bicep muscles, keeping your elbows close to your body. Your upper torso should remain still with just your arms doing the work, forearms should also stay straight – no swinging!
Hold for a second or two, squeezing your bicep muscles before gently lowering yourself back down to the starting position.
Only do as many as you can perform correctly. If you struggle you will find some gyms that have assisted pull-up machines.
7. Bent Over Barbell Row: Muscles targeted: Lats, Rhomboids, Rear delts, Traps, Biceps
Caution: If you have a history of back problems please speak to your physician/GP before attempting this move.
Hold the barbell with your palms facing down. Slightly bend your knees and bring your torso forward by bending at your waist and keeping your back straight. Your torso should be almost parallel to the floor. Keep your head facing forward and hold the bar with your arms straight as it naturally hangs down in front of you. This is your starting position.
Pull the barbell towards you, keeping your elbows close to your body, forearms are only used to hold the weight.
Hold for a second or two, squeezing your back muscles before gently lowering the barbell back down to the starting position.
How many sets should I do?
For a beginners’ compound workout plan, one set of each exercise is sufficient – 8-12 reps, and a weight that enables you to complete the set with good form, but not too easily. You should find the last few reps challenging.
As you progress, add more sets, say 3-5, and decrease the reps to 5-10, depending on the exercise.
If you just do the compound workout plan, give yourself a rest the day after. For example, you could do them on a Monday, Wednesday and Friday.
Take a look at our article on: How to Create a Workout Plan
NOTE: As with all workouts, make sure you are fit and well to perform the compound workout plan. If you are unsure, ask a professional to show you first. Never train heavy exercises alone, go to a gym with a partner or where there are Gym Instructors present.
If you have any injuries or medical conditions, consult your physician/GP before you exercise.
