This program is going to utilize the muscle building properties of compound exercises. A compound exercise utilizes more than one joint and more than 1 muscle group.

Run this workout for 12 weeks or if you already have a routine you like, try running this for a week or two so you can switch things up.

This is a 4 day routine, a sample schedule would look like this:

• Sunday – OFF
• Monday – Chest and Triceps
• Tuesday – Legs and Abs
• Wednesday – OFF
• Thursday – Back and Biceps
• Friday – Shoulders, Traps, and Abs
• Saturday – OFF

Chest and Triceps Exercise Sets Reps Dumbbell Bench Press 3 8 Incline Barbell Bench Press 3 8 Close Grip Bench Press 3 12 Floor Press 3 12 Weighted Dips 3 AMAP

 

Legs and Abs Exercise Sets Reps Squats 3 10 Front Squats 3 8 Straight Leg Deadlifts 3 20 Side Bends 3 20

 

Back and Biceps Exercise Sets Reps Snatch Grip Deadlifts 3 8 T-Bar Rows 3 10 Supinated Grip Bent Over Barbell Rows 3 15 Wide Grip Seated Rows 3 15 Chin Ups 3 AMAP

 

Shoulders, Traps, and Abs Exercise Sets Reps Military Press 3 8 Arnold Press 3 8 Upright Rows 3 12 Shrugs 3 AMAP

 

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