Compound lifts split

[Twinturbo]

I've tried different training and eating styles for various goals—appearance, strength, and boxing/MMA. My takeaway? Basics work best. Compound movements made me stronger quickly, and training 3-4 days a week was more effective and less stressful than 5-7 days. For weight loss, a calorie deficit with compound exercises has been most effective, with some cardio for health, conditioning and added fat loss.

But i am no expert by any means. Heres a routine I’ve put together. Do the exercise combinations, sets, and reps make sense?

Each one is a different day, with maximum effort in each set. Progressive overload approach.

 

[CJ]

I've tried different training and eating styles for various goals—appearance, strength, and boxing/MMA. My takeaway? Basics work best. Compound movements made me stronger quickly, and training 3-4 days a week was more effective and less stressful than 5-7 days. For weight loss, a calorie deficit with compound exercises has been most effective, with some cardio for health, conditioning and added fat loss.

But i am no expert by any means. Heres a routine I’ve put together. Do the exercise combinations, sets, and reps make sense?

Each one is a different day, with maximum effort in each set. Progressive overload approach.

You have to prioritize. You can't run a full bodybuilding program on top of an MMA program and also add in cardio.

When one dial is turned up, the other(s) HAVE TO get turned down.

Nobody can say if you have the correct balance, only you can. And it'll change, and it should, depending upon your goal at that particular time.

 

[Twinturbo]

You have to prioritize. You can't run a full bodybuilding program on top of an MMA program and also add in cardio.

When one dial is turned up, the other(s) HAVE TO get turned down.

Nobody can say if you have the correct balance, only you can. And it'll change, and it should, depending upon your goal at that particular time.

Sorry, let me clarify—I realize I didn’t mention my current goal. After re-reading what I wrote, I see I left out the context.

I’ve experimented with different approaches in the past and figured out what generally works for me. Right now, my goal is to lose weight while maintaining muscle to achieve a leaner physique. I’m eating at a deficit and doing boxing/sparring once a week.

I’m asking if the compound routine I’ve put together is well-balanced for overall muscle coverage and if the way I’ve split the exercises makes sense. Does it look solid for my goals?


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[CJ]

Sorry, let me clarify—I realize I didn’t mention my current goal. After re-reading what I wrote, I see I left out the context.

I’ve experimented with different approaches in the past and figured out what generally works for me. Right now, my goal is to lose weight while maintaining muscle to achieve a leaner physique. I’m eating at a deficit and doing boxing/sparring once a week.

I’m asking if the compound routine I’ve put together is well-balanced for overall muscle coverage and if the way I’ve split the exercises makes sense. Does it look solid for my goals?


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While not a complete program, it looks like enough to maintain your muscle for a reasonable period of time, provided each set is taken to close proximity to failure.

The general rule of thumb is that you can maintain muscle on 1/3rd of the volume that you used to grow, or roughly 3 hard sets per week of a quality exercise.

Your choice to use compound movements is a good idea, as there is overlap among muscle groups, so they receive both direct and indirect sets.

 

[CohibaRobusto]

If I was going to do 3 days of compound lift training a week, I'd do push, pull, legs.

(edit) I guess you're kind of doing that just mixing push and pull variations on the same day. Idk I'd throw out farmers walks.

 

[CJ]

If I was going to do 3 days of compound lift training a week, I'd do push, pull, legs.

I'd do either 3 Full Body on MWF, or alternating Upper/Lower.

I'm a fan of higher frequency, but less volume per workout.

 

[CohibaRobusto]

I'd do either 3 Full Body on MWF, or alternating Upper/Lower.

I'm a fan of higher frequency, but less volume per workout.

I guess such a small number of lifts makes me think this guy is really short on time, which could hamper a full body day.

 

[Twinturbo]

I guess such a small number of lifts makes me think this guy is really short on time, which could hamper a full body day.

Precisely. I am a business owner which eats up a lot of my time. I understand i can add in other exercises each day if time is available but i wanted to design something where at a bare minimum i could hit the big compound lifts with maximum effort.


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[CohibaRobusto]

Every time I see someone doing farmers walks at my gym it's always a fluffy soy boy that comes in for one month out of a year and swings kettle bells.

Don't get me wrong, any excercise is a good excercise, I just see it all the time, and I'm like "wtf is he trying to do?" Like what's the goal of this? Because for every possible goal of it there is a shorter more direct route.

 

[CJ]

Precisely. I am a business owner which eats up a lot of my time. I understand i can add in other exercises each day if time is available but i wanted to design something where at a bare minimum i could hit the big compound lifts with maximum effort.


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Use supersets to drastically reduce the time in the gym.

For example, alternate a set of Benchpress with a set of Rows, resting 1 minute between exercises. You still get 2-3 minutes of rest before hitting the same lift again.

Or a big lift with a smaller lift, like Squats with Bicep Curls.

 

[Twinturbo]

Use supersets to drastically reduce the time in the gym.

For example, alternate a set of Benchpress with a set of Rows, resting 1 minute between exercises. You still get 2-3 minutes of rest before hitting the same lift again.

Or a big lift with a smaller lift, like Squats with Bicep Curls.

Problem is my gym is always over crowded with pencil necks that sit on a machine for an hour while playing on their phones. Its do able but ill have to get creative. Like instead of cable row like i have listed, do bent over rows with a barbell. I like your suggestion overall though.


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[Yano]

Why be pretty when you can be strong ?

Westside Barbell Basic Workout Template

Advice regarding how to properly plan and organize a Conjugate Method training day - Westside Barbell

www.westside-barbell.com

 

[CJ]

I guess such a small number of lifts makes me think this guy is really short on time, which could hamper a full body day.

Very simple example of a weekly Full Body routine using compound lifts:

Day A
Squat Variation
DB Rows
Flat Bench
Optional: Bis/Tris/Abs

Day B
Deadlift/RDL
Pullups/Chinups
High Incline Press
Optional: Bis/Tris/Abs

Day C
Leg Press/Lunges
BB Rows
Dips
Optional: Bis/Tris/Abs

Over the course of the week, there's a solid amount of volume. Plenty to maintain during a fat loss period.

 

[CJ]

Problem is my gym is always over crowded with pencil necks that sit on a machine for an hour while playing on their phones. Its do able but ill have to get creative. Like instead of cable row like i have listed, do bent over rows with a barbell. I like your suggestion overall though.


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Pair a machine/bench lift with a DB lift. Bring the DBs to the machine/bench that you're using.

Ex.
Benchpress w/DB Curls
Rows w/DB Tricep Extensions
Squats w/DB Laterals

 

[Reader591]

Pair a machine/bench lift with a DB lift. Bring the DBs to the machine/bench that you're using.

Ex.
Benchpress w/DB Curls
Rows w/DB Tricep Extensions
Squats w/DB Laterals

Your full body template and supersets is the exact idea that I have done for years now……

Except I found in time I like deadlift variations to be far away from squat variations for recovery IF I’m pushing strength and the CNS is becoming a limiting factor. In a MWF split, I now do say squat variation Monday, deadlift variation Friday. If not pushing strength, I like your template more.

If I’m really pushing strength I may only push heavy squats and deadlifts while rotating an extra day. Meaning about every 9 days, which was a tip from bbbg here.so if I did heavy squats Monday, I won’t again until the next Wednesday. That works out well for me, and I hit the volume button a little more in between but it’s a tedious balancing act.

 

[Reader591]

I've tried different training and eating styles for various goals—appearance, strength, and boxing/MMA. My takeaway? Basics work best. Compound movements made me stronger quickly, and training 3-4 days a week was more effective and less stressful than 5-7 days. For weight loss, a calorie deficit with compound exercises has been most effective, with some cardio for health, conditioning and added fat loss.

But i am no expert by any means. Heres a routine I’ve put together. Do the exercise combinations, sets, and reps make sense?

Each one is a different day, with maximum effort in each set. Progressive overload approach.

I’d do more what cj outlined. I do actually pretty much do what cj outlined for years now

 

[Twinturbo]

Very simple example of a weekly Full Body routine using compound lifts:

Day A
Squat Variation
DB Rows
Flat Bench
Optional: Bis/Tris/Abs

Day B
Deadlift/RDL
Pullups/Chinups
High Incline Press
Optional: Bis/Tris/Abs

Day C
Leg Press/Lunges
BB Rows
Dips
Optional: Bis/Tris/Abs

Over the course of the week, there's a solid amount of volume. Plenty to maintain during a fat loss period.

Ill do this. How many sets and reps would you recommend?

Im currently 6’3” 230lbs about 20%b , eating 2400cals/day and my goal is to get down to 210ish-lbs while maintaining as much muscle as possible if any of that matters.


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[CJ]

Ill do this. How many sets and reps would you recommend?

Im currently 6’3” 230lbs about 20%b , eating 2400cals/day and my goal is to get down to 210ish-lbs while maintaining as much muscle as possible if any of that matters.


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Oh, this wasn't a thought out routine to prevent fatigue or to optimize. It's just a quick example.

I'll write you a custom one, give me your top 2-4 exercises per body part/muscle group. Can be compound or isolation. Do you want bis, tris, abs, lateral delts included?

 

[CJ]

Ill do this. How many sets and reps would you recommend?

Im currently 6’3” 230lbs about 20%b , eating 2400cals/day and my goal is to get down to 210ish-lbs while maintaining as much muscle as possible if any of that matters.


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And tell me what days you'll lift, what days you box, what you do every day.

 

[GreatGunz]

I do basic movements with 1 accessorie exercise with it.
M-T Th-F