Simple 3-day Compound Workout Program?

[idesigner]

Is there any such thing? I do not need to be bogged down by science, nor do I want to read a 10-page article on what I need to do. I all I want is a 3-day (such as M-W-F) workout plan with compounds and no isolations to hit all the muscles in my body. Does such a plan exist?

[weetbix]

Ripptoes, look at the FAQ in this forum

[von-hippo]

maybe something like this

day 1 (push)

bench press flat and incline (DB or BB)
millitary press
shoulder press (DB)
dips

day 2 (pull)

deadlift
BB rows
WG pullups
CG chins

day 3 (legs)

rear squats
front squats
SLDL
calf raises (if needed)

triceps are worked through all pressing work and finished off with dips.
biceps are worked through rows, pullups and finished off with CG chins.
ab work can be added on to any workout.

hope this helps mate.

[Lion Heart]

Alternating full body

Routine 1
*Squat
*Bent Row
*Military Press
*Pull Ups
*Incline Press
*Glute Ham Raise

Routine 2
*Stiff Leg Deadlift
*Bench Press
*Chin Ups
*Overhead Press
*T Bar Row
*Leg Press

Or FB with less exercises each day

Routine 1
*Squat
*Bent Row
*Military Press

Routine 2
*Deadlift
*Bench Press
*Chin Ups

A split

*Deadlift
*Bent Row
*Pull Up
*T Bar Row
*Chin Up

*Bench Press
*Incline Press
*Decline Press
*Military Press
*Dips

*Squat
*Lunge
*Stiff Leg Deadlift
*Leg Press
*Glute Ham Raise

Who knows. As a bodybuilder I recognize both the importance of compounds and isolation work to building a quality physique.

[mjw8204]

Ripptoes, look at the FAQ in this forum

It's Rippetoes; and it may or may not be appropriate for this individual. It isn't a good idea to recommend it a particular program without first knowing the person's level of experience.