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  1. #1
    Registered User agetroydny's Avatar
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    3 Day Compound Workout

    Hi everyone, I was looking for a good compound workout to do and came across this one on the site. It is split into 4 days, however i do not have that much time because im a full time student and work almost full time. I can only dedicate 3 days a week to lifting. what would be the best way to split these workouts into 3 days? should i cut out some of the workouts? or if someone knows of a different 3 day compound workout that would help too. thanks

    Here is the workout:

    Monday
    Pecs Incline Barbell Bench Press 4 sets 15, 8, 8, 6 reps
    Pecs Flat Barbell Bench Press 4 sets 15, 8, 8, 6 reps
    Pecs Dip 4 sets 15, 8, 8, 6 reps
    Pecs Barbell Pullover 4 sets 15, 8, 8, 6 reps

    Tuesday
    Quads Barbell Squats 4 sets 15, 8, 8, 6 reps
    Quads Front Barbell Squat 4 sets 15, 8, 8, 6 reps
    Quads Sumo Deadlift 4 sets 15, 8, 8, 6 reps
    Hamstrings Barbell Stiff-Legged Deadlift 4 sets 15, 8, 8, 6 reps

    Wednesday
    Cardio

    Thursday
    Delts Barbell Military Press 4 sets 15, 8, 8, 6 reps
    Delts Barbell Upright Row 4 sets 15, 8, 8, 6 reps
    Delts Barbell Clean and Press 4 sets 15, 8, 8, 6 reps

    Friday
    Lats Pull-up 4 sets 15, 8, 8, 6 reps
    Lats Bent-Over Barbell Row 4 sets 15, 8, 8, 6 reps
    Lower Back Barbell Deadlift 4 sets 15, 8, 8, 6 reps

    Saturday + Sunday
    Rest
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  2. #2
    Registered User mike584's Avatar
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    Compound workouts give you more bang for your buck for sure. But what are you trying to do? Are you just trying to gain size or do something else? They are a few ways I can answer this so let me know.
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  3. #3
    Registered User bell559's Avatar
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    Stats & Pics need updating
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  4. #4
    Registered User agetroydny's Avatar
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    Originally Posted by mike584 View Post
    Compound workouts give you more bang for your buck for sure. But what are you trying to do? Are you just trying to gain size or do something else? They are a few ways I can answer this so let me know.
    mainly just trying to gain muscle mass
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  5. #5
    Registered User mike584's Avatar
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    Originally Posted by agetroydny View Post
    mainly just trying to gain muscle mass
    Ok, well then your routine doesn't look too bad. One thing I would do is cut the cardio. Cardio burns calories and you need calories to gain size. You burn calories when you lift weights as it is. Try pyramiding the weights with every set. Start off with two very light warm up sets at the beginning of each workout. That's all you need to get the blood going in to that body part. And from there, keep increasing the weight with each set. How much weight exactly I can't tell you because I don't know how much you can handle, etc.
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  6. #6
    Registered User skinnyguy1888's Avatar
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    Originally Posted by agetroydny View Post
    Hi everyone, I was looking for a good compound workout to do and came across this one on the site. It is split into 4 days, however i do not have that much time because im a full time student and work almost full time. I can only dedicate 3 days a week to lifting. what would be the best way to split these workouts into 3 days? should i cut out some of the workouts? or if someone knows of a different 3 day compound workout that would help too. thanks

    Here is the workout:

    Monday
    Pecs Incline Barbell Bench Press 4 sets 15, 8, 8, 6 reps
    Pecs Flat Barbell Bench Press 4 sets 15, 8, 8, 6 reps
    Pecs Dip 4 sets 15, 8, 8, 6 reps
    Pecs Barbell Pullover 4 sets 15, 8, 8, 6 reps

    Tuesday
    Quads Barbell Squats 4 sets 15, 8, 8, 6 reps
    Quads Front Barbell Squat 4 sets 15, 8, 8, 6 reps
    Quads Sumo Deadlift 4 sets 15, 8, 8, 6 reps
    Hamstrings Barbell Stiff-Legged Deadlift 4 sets 15, 8, 8, 6 reps

    Wednesday
    Cardio

    Thursday
    Delts Barbell Military Press 4 sets 15, 8, 8, 6 reps
    Delts Barbell Upright Row 4 sets 15, 8, 8, 6 reps
    Delts Barbell Clean and Press 4 sets 15, 8, 8, 6 reps

    Friday
    Lats Pull-up 4 sets 15, 8, 8, 6 reps
    Lats Bent-Over Barbell Row 4 sets 15, 8, 8, 6 reps
    Lower Back Barbell Deadlift 4 sets 15, 8, 8, 6 reps

    Saturday + Sunday
    Rest

    Hey mate I am in exactly the same position I have just seen this workout today and it seems really good but I only have access to gym on Friday, Saturday and Sunday so I need to split this workout into 3 days. What did you do in the end?
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