This 5-day compound workout plan is mostly (not entirely) based on Micheal Mathews’s book “Bigger, Leaner, Stronger – The Simple Science of Building the Ultimate Male Body. This way you can use heavy weights and achieve higher muscle activation.
To achieve the maximum gain, training one large and one small muscle group per day can be helpful.
#Bigger leaner stronger 4 day split how to#
Related: Dumbbell Compound Exercises List And How To Do Them 5-Day Compound Workout Routine To Build Muscle Mass
Quads, Calves, Glutes, Shoulder and Chest. 25 Compound Exercise to Include in 5 Day Compound Workout SplitĬompound workout 5 day routine (Man photo created by master1305 – Here’s the list of the 20 best compound exercises (with muscles worked) that you’ll do interchangeably in the 5 Day Compound Workout Routine. If you’re trying to increase strength and mass, working out 60 to 75 minutes can help you achieve your fitness goal quickly. But keeping short intervals between sets can be more useful (if you complete the required repetitions efficiently). However, depending on your fitness level, you can increase or decrease your interval time. When you’re working out for building muscle mass (hypertrophy), then resting for 3-4 minutes between sets may produce promising results.ĭoing heavyweight compound lifting for increasing mass requires 3-4 minutes of rest between sets as it allows your muscles to perform the next set more effectively. However, if you feel difficult to work out 5 times a week, then you can try 3-Day Compound Workout Routine. You can work out for the first three days, then take one day rest, and again workout 2 days and take one day rest to complete 5-day routine. 
Whether you’re a beginner or intermediate, you can follow this 5 day compound workout plan.
Compound exercise (People photo created by master1305 – ww w.) Who can do this 5 Day Compound Workout Routine?
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