If you’re serious about gaining strength, building muscle, and maximizing your time in the gym, compound exercises are the way to go. This 3-day compound workout routine is designed to hit every major muscle group, boost testosterone naturally, and help you see results faster without spending hours training.
Compound movements engage multiple muscle groups at once, which leads to more calories burned, more muscle activated, and greater overall strength. Whether you’re a beginner or getting back into a training routine, this plan keeps it simple and effective.
Why Choose Compound Workouts?
- More efficient than isolated exercises
- Burn more fat while building muscle
- Improve functional strength and coordination
- Save time while getting total-body results
This 3-day split includes full-body sessions that alternate focus while keeping intensity high and volume manageable.
Day 1: Push Day (Chest, Shoulders, Triceps)
Start your week with push-based compound lifts that target your chest, shoulders, and triceps.
Workout Routine:
1. Barbell Bench Press – 4 sets of 8 reps
Targets: Chest, shoulders, triceps
Tip: Keep your feet flat and back tight on the bench
2. Overhead Shoulder Press (Barbell or Dumbbells) – 3 sets of 10 reps
Targets: Deltoids, traps, triceps
Tip: Avoid leaning back to protect your lower back
3. Dips (Assisted if needed) – 3 sets of 8–10 reps
Targets: Triceps, chest
Tip: Keep your body slightly forward to engage more chest
4. Incline Dumbbell Press – 3 sets of 10 reps
Targets: Upper chest, shoulders
Tip: Lower weights slowly and maintain control
5. Close-Grip Push-Ups – 3 sets to failure
Targets: Triceps, inner chest
Tip: Keep elbows tucked to focus on triceps
Cooldown:
Stretch your chest, shoulders, and arms for 5 minutes
This session fires up your pushing muscles and builds a solid upper body base.
Day 2: Pull Day (Back, Biceps, Rear Delts)
Your second training day focuses on pulling exercises that work your back and biceps while improving posture and grip strength.
Workout Routine:
1. Deadlifts – 4 sets of 6 reps
Targets: Entire posterior chain
Tip: Keep your spine neutral and engage your core
2. Pull-Ups (Assisted if needed) – 3 sets of 8 reps
Targets: Lats, biceps
Tip: Use a full range of motion for best results
3. Barbell Rows – 3 sets of 10 reps
Targets: Middle back, lats, biceps
Tip: Don’t jerk the bar; pull with control
4. Dumbbell Renegade Rows – 3 sets of 10 reps per side
Targets: Lats, traps, arms, core
Tip: Keep your hips steady and avoid twisting
5. Face Pulls (using resistance band or cable) – 3 sets of 12 reps
Targets: Rear delts, upper back
Tip: Pull towards your forehead and squeeze at the top
Cooldown:
Stretch your back, arms, and traps
This routine enhances your back strength and gives your arms a serious pump.
Day 3: Lower Body and Core Strength
End the week with a heavy-hitting leg and core day. Your legs contain large muscles, which means serious calorie burn and strength gains.
Workout Routine:
1. Barbell Back Squats – 4 sets of 8 reps
Targets: Quads, glutes, hamstrings
Tip: Keep knees in line with toes and go deep
2. Romanian Deadlifts – 3 sets of 10 reps
Targets: Hamstrings, glutes, lower back
Tip: Push hips back and keep the bar close to your legs
3. Walking Lunges (with weights) – 3 sets of 12 reps per leg
Targets: Glutes, quads
Tip: Stay upright and take full steps
4. Leg Press – 3 sets of 12 reps
Targets: Quads, glutes
Tip: Don’t lock your knees at the top
5. Hanging Leg Raises or Weighted Sit-Ups – 3 sets of 15 reps
Targets: Core
Tip: Focus on slow, controlled reps
Cooldown:
Stretch your quads, hamstrings, calves, and lower back
This leg session builds strength and stability while tightening your core.
Weekly Training Schedule Example
- Monday – Push Day
- Wednesday – Pull Day
- Friday – Legs and Core
This schedule gives you rest between each workout day and fits easily into a busy lifestyle.
Tips for Maximum Results
1. Focus on Form
Correct form keeps you safe and helps target the right muscles. Don’t chase heavy weights at the cost of bad technique.
2. Rest Between Sets
Take 60–90 seconds between sets to recover. For heavy lifts like deadlifts or squats, extend to 2 minutes if needed.
3. Eat Enough Protein
Support muscle growth by eating lean protein sources like chicken, eggs, tofu, and protein shakes.
4. Track Your Progress
Use a workout log or app to track reps, sets, and weights. Progression over time leads to better strength gains.
5. Stay Consistent
Three focused workouts per week done consistently will outperform scattered efforts or burnout from daily overtraining.
Who Is This Plan Best For?
This 3-day compound workout routine is great for:
- Beginners and intermediates who want full-body results
- People with tight schedules who want efficient workouts
- Anyone focused on functional strength and fat loss
You don’t need isolated machines or fancy routines. This back-to-basics compound plan delivers real results.
Final Thoughts
If you’re ready to train smart, build muscle, and get stronger fast, this 3-day compound workout routine is your best bet. With full-body training spread throughout the week, you’ll hit all key muscle groups, support fat loss, and walk away feeling more powerful every session.
