Easy Killer 3 Day Compound Training Routine (20+ Videos)

Easy Killer 3 Day Compound Training Routine 2

All fitness strugglers are probably well aware that compound movements are the straightest and quickest route to building muscle mass. Compound movements can easily be defined as heavy movements that require multiple joint workouts and working with heavy weights such as deadlifts, bench press and squats mainly. Apart from these, there are other exercises too that work fairly well.

Isolation exercises involve exercising one particular joint by employing a range of motion such as leg extensions or preacher curls that require the participation of the knee or elbow joint. Compound movements such as squat entail the involvement of ankles, knees and hips and extend its effect on quadriceps, hamstrings, lower back and core, glutes and other neighboring muscles.

Compound movements are a popular option for people wishing to build muscle mass because they provide quick and lasting results. This is because they entail movements which co unite several body parts and joints and this leads to effective exercising of multiple body parts, tendons, muscles and joints in one single movement with one part benefiting greater than the others but all other parts benefiting efficiently well.

To exercise effectively all the areas of the body and toughen its core muscles, the weight used in compound movements should be heavy. The whole science of compound movements can easily be formulated as: Heavy weight = greater exercise of muscle and joint surfaces = reinforced strength = increase in muscle mass = greater fat burned.

There are plentiful compound training movements. But some of the gym goers heavily focus on leg extensions to gain leg muscle mass. The plain solution is to work on squads first and there you have the trick to the building up body mass rapidly. In fact squats, bench and deadlifts are more than sufficient to help you build up layers of muscle mass.

Refinement exercises are the next steps in building a muscle mass packed body and raising up your gym endeavors but compound exercises need to be tuned in to your training first. These are squats, chin ups, deadlifts, barbell lunges, bench press, rows, dips and standing overhead press.

Here is a simple training schedule that will help you to exercise one body part each day for five days of the week:

  • Monday –Triceps and chest
  • Wednesday –Biceps and back
  • Friday –Shoulders and legs
  • Tuesday, Thursday, Saturday and Sunday – Break time

This simple and easy routine gives you the ulterior benefit of giving each body part a full six day resting period yet employing muscles in all the other workouts due to the multi joint engaging benefit of compound movements.

Regarding weight, you should employ 80 percent of your one rep max. So essentially if your one rep max was 315 for the squat, you’ll want to squat about 245 pounds for


Bench Press 4 x 10

Barbell Incline 4 x 8

French Press or Overhead Barbell Extension 4 x 8

Bench Dips 4 x 10



Deadlifts 4 x 8

T-Bar Row 4 x 8

Pull-Ups 4 x 12

Standing Barbell Curl 4 x 10


Barbell Squats 2 x 10; 2 x 8

Hack Squats 4 x 8

Barbell Lunges 4 x 10

Overhead Barbell Press 4 x 8

Lateral Raises 4 x 12

Now what if you are placed in a situation or a condition where you cannot commute to a gym or a weightlifting arena. Is it still possible to schedule this training workout in your routine? The answer is in the negative. Compound movements which make use of the body weight do produce results but they aren’t enough to give you a potentially lethal muscle mass. But they are quite effective in helping the whole body work up in to a totally synchronized structure and in helping to maintain a strong body core. This training is mostly best for situations where lethargy has crept over you and you are wishing to tune back in to active mode, or are trying to shake off the terrible dullness that comes with receiving injuries or wounds.

If you are using a compound routine that only employs body weight as a mode of resistance, then you will have to integrate additional repetitions so that the compound movements coincide with the body requirements.

Pull-ups, Dips and Push-ups are incorporated as a must, but apart from these, squat should also be integrated twice in a month.


Squats 4 x 50

Lunges 4 x 25


Deadlifts (strict form) 4 x 100

Static pull (isometric) 4 x 50

Pull-ups 4 x 12

Biceps curls on a bar – Underhand 2 x 20


Push-ups (narrow grip) 4 x 50; 40; 30; 20

Push-ups (wide grip) 4 x 12

Dips 4 x 20


Narrow-grip pull-up 4 x 15

Lateral raises (no weight) 4 x 50-75


Wednesday, Saturday and Sunday are break time

It is important to remember that focusing entirely on a full body weight workout alone will not aid you in carving out a killer physique and an ultra-muscular body but nevertheless, it is a challenging task for just about anyone. Performing box jumps or plyometric exercises right after your squat reps will definitely act as a potent superset and will serve to give extra fortification to your exercise plan. Fact is that compound movements are definitely just ideal for any type or exercise plan at any given time.