3 Day Compound Workout

[agetroydny]

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

[mike584]

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.

[bell559]

http://nutribody.com/files/5x5_intermediate_v0.3.xls


Crack on mate

[agetroydny]

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

[mike584]

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.

[skinnyguy1888]

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?