sat · may 2
full body compound focus workout
architect · sat's build
full body compound focus workout
16 exercises · 60 min
A challenging full body workout emphasizing heavy compound lifts for strength and hypertrophy.
warm-up
01
goblet squat
2 × 30 time · rest none
wu
02
bird dog
2 × 30 time · rest none
wu
03
inchworm
2 × 30 time · rest none
wu
04
cable face pull
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell flat bench press
4 × 5 · 90% · rest 120s
03
barbell pendlay row
4 × 6 · 85% · rest 120s
04
dumbbell bulgarian split squat
3 × 12 · moderate · rest none
a
05
single-arm dumbbell row
3 × 12 · moderate · rest none
a
06
dumbbell seated press
3 × 10 · light · rest none
b
07
cable woodchopper
3 × 10 · light · rest none
b
08
hanging leg raise
2 × 15 · bodyweight · rest none
f
09
plank
2 × 30 time · bodyweight · rest none
f
cooldown
01
cobra stretch
1 × 60 time · rest none
cd
02
figure four stretch
1 × 60 time · rest none
cd
03
downward dog
1 × 60 time · rest none
cd