{"id":4582,"date":"2021-07-27T01:01:49","date_gmt":"2021-07-27T05:01:49","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4582"},"modified":"2023-02-06T12:05:27","modified_gmt":"2023-02-06T17:05:27","slug":"5-day-compound-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine","title":{"rendered":"5 Day Compound Workout Routine to Build Muscle (w\/PDF)"},"content":{"rendered":"\n<p>Whether you want to <a href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-program-with-pdf\" data-type=\"post\" data-id=\"7048\" target=\"_blank\" rel=\"noreferrer noopener\">build strength<\/a> or promote hypertrophy, you must include compound exercises in your workout regime. <\/p>\n\n\n\n<p>Compound exercises work on multiple muscle groups simultaneously and help you achieve maximum results in less time. <\/p>\n\n\n\n<p>Deadlifts, bench presses, squats, pullups, dips, and pushups are examples of compound movements.<\/p>\n\n\n\n<p>Everyone uses compound workouts, from powerlifters and bodybuilders to athletes and strongmen, to boost their performance and increase muscle growth.<\/p>\n\n\n\n<p>If you also want to challenge your fitness with a new training regime, you can try compound workout training for a couple of months.<\/p>\n\n\n\n<p>I&#8217;ve created an easy-to-follow 5 day compound workout routine to help you build muscle and take your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Compound Exercise Routine Summary<\/strong><\/h2>\n\n\n\n<p><strong>Who can do it?<\/strong><\/p>\n\n\n\n<p>Any man who wants to test his strength and endurance and level up his fitness. I&#8217;ve designed this program, particularly for men who have been lifting for a while.<\/p>\n\n\n\n<p>Females can also try if they want.<\/p>\n\n\n\n<p>I&#8217;ve also created a <a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\">3-day compound workout routine<\/a> for those who are not experienced but want to focus on compound lifting.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Optimal Rest Time Between Sets<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-4 minutes of rest would be sufficient when you lift weight at more than 70% of one rep max.<\/li>\n\n\n\n<li>2-3 minutes between 50-70% of 1RM<\/li>\n\n\n\n<li>1-2 minutes of rest when you lift at below 50% of your 1RM<\/li>\n<\/ul>\n\n\n\n<p>However, depending on your fitness level, you can increase or decrease your interval time. <\/p>\n\n\n\n<p><strong>How much should you lift?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>First set:<\/strong> 40-50% of your 1RM<\/li>\n\n\n\n<li><strong>Second set:<\/strong> 50-65% of your 1RM<\/li>\n\n\n\n<li><strong>Third set:<\/strong> 65-80% of your 1RM<\/li>\n\n\n\n<li><strong>Fourth set:<\/strong> 80-95% of your 1RM<\/li>\n<\/ul>\n\n\n\n<p>You can lift as heavy as you want as long as you maintain proper form during the exercise.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Daily Workout Duration<\/strong><\/h4>\n\n\n\n<p>Working out for 60 to 75 minutes can help you achieve your fitness goal quickly if you want to increase strength and size.<\/p>\n\n\n\n<p><strong>Warm-up<\/strong><\/p>\n\n\n\n<p>Warming up for 5 minutes before lifting weights can be good for boosting performance. <\/p>\n\n\n\n<p>You can do <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight aerobic exercises<\/a>, lift light weights or run on the treadmill to increase your heart rate and oxygen supply.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Suggested Program Duration<\/strong><\/h4>\n\n\n\n<p> You should follow this <a href=\"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5554\" rel=\"noreferrer noopener\">program for three months<\/a> to see noticeable results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5-Day Compound Workout Routine To Build Muscle Mass<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Compound-Workout-Routine-To-Build-Muscle-1024x576.jpg\" alt=\"5 Day Compound Workout Routine To Build Muscle\" class=\"wp-image-4592\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Compound-Workout-Routine-To-Build-Muscle-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Compound-Workout-Routine-To-Build-Muscle-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Compound-Workout-Routine-To-Build-Muscle-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Compound-Workout-Routine-To-Build-Muscle.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Chest, Triceps, and Calves<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Back, Biceps, and Glutes<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Quadriceps and Shoulder<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Rest<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Chest, Triceps, Core<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Back, Biceps, and Hamstrings<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: Rest<\/li>\n<\/ul>\n\n\n\n<p>Training one large and one small muscle group per session can be helpful in achieving a maximum gain. This way, you can use heavy weights and highly activate muscles. <\/p>\n\n\n\n<p>This 5-day compound workout plan is mostly (not entirely) based on Micheal Mathews&#8217;s book &#8220;Bigger, Leaner, Stronger &#8211; The Simple Science of Building the Ultimate Male Body. <\/p>\n\n\n\n<h3 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\">Day 1 &#8211; Chest, Triceps, and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Bench Press<\/a><\/td><td>12, 8, 6, 4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td>Dips (weighted, if possible)<\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td>Triangle Pushup (weighted, if possible) <\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raise<\/a><\/td><td>12, 10, 8, 6<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 1 of 5 Day Compound Workout Split<\/figcaption><\/figure>\n\n\n\n<h3 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\">Day 2 &#8211; Back, Biceps, and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#1_Barbell_Standard_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Conventional Deadlift<\/a><\/td><td>8, 6, 5, 4<\/td><\/tr><tr><td>Pullups (weighted, if possible)<\/td><td> 8, 6, 6, 4<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td> 8, 6, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-pull-exercises-and-workout#4_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td> 8, 6, 6, 4<\/td><\/tr><tr><td>Barbell Drag Curl <\/td><td>8, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td> 8, 6, 6, 4<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 2 of 5 Day Compound Exercise Routine<\/figcaption><\/figure>\n\n\n\n<h3 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\">Day 3 &#8211; Quadriceps and Shoulder <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th> Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Back Squat<\/a><\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td>Stationary Lunges<\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Jammers<\/a><\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=ZpbeN2KHjtw\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB IYT Raises<\/a><\/td><td>8, 6, 6, 4<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 3 of 5-day compound exercises workout routine<\/figcaption><\/figure>\n\n\n\n<h3 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\">Day 4 &#8211; <span style=\"font-size: inherit;\">Chest, Triceps, Core<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>  Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Narrow Grip Bench Press<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-workout-for-upper-body-strength#5_Parallel_Bar_Dip\" target=\"_blank\" rel=\"noreferrer noopener\">Parallel Bar Dips<\/a><\/td><td>12, 10, 8<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>10 x 2<\/td><\/tr><tr><td>Forearm Plank <\/td><td>60-sec<\/td><\/tr><tr><td>Side Plank<\/td><td>30-sec\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 4 of 5 Day Compound Exercise Only<\/figcaption><\/figure>\n\n\n\n<h3 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\">Day 5 &#8211; <span style=\"font-size: inherit;\">Back, Biceps, and Hamstrings<\/span> <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>   Exercises <\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#7_Barbell_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent Over Row<\/a><\/td><td>15, 12, 10<\/td><\/tr><tr><td>Pullups<\/td><td>10 x 3<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Chin-ups <\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-pull-exercises-and-workout#9_Barbell_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell RDL<\/a><\/td><td>6-8 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=0tn5K9NlCfo\" target=\"_blank\" rel=\"noreferrer noopener\">Hack Squat<\/a><\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 5 of 5 day compound workout plan<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pro Tips That Can Help You Build Muscle Mass Faster<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Increase the weight Gradually<\/strong><\/h4>\n\n\n\n<p>Progressive overload is one of the things that most people do not know or maybe do not follow.<\/p>\n\n\n\n<p>Progressive overload means continually increasing the load so your muscles can work harder than they are used to.<\/p>\n\n\n\n<p>Continually increasing loads help increase muscle size, strength, and endurance quickly. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4582\"><a href=\"javascript:void(0)\"  title=\"Challenge Yourself To Grow &#8211; The Progressive Overload Principle &#8211; Bodybuilding.com  \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4582-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4582-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.bodybuilding.com\/content\/progressive-overload-the-concept-you-must-know-to-grow.html\" target=\"_blank\" rel=\"noreferrer noopener\">Challenge Yourself To Grow &#8211; The Progressive Overload Principle<\/a> &#8211; Bodybuilding.com  <\/span><\/p>\n\n\n\n<p>Lifting the same weights and doing the exact number of reps and sets can\u2019t help you grow your muscles. <\/p>\n\n\n\n<p>You have to gradually increase the weight load, frequency, number of sets, and repetitions if you want to achieve the desired result faster.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Optimal Muscle Recovery Time<\/strong><\/h4>\n\n\n\n<p>Muscles grow when you let them recover for 24 to 48 hours. Because your muscles do not grow when you work out, they grow when you rest them and feed them required macros, primarily <a href=\"https:\/\/products.thefitnessphantom.com\/best-whey-protein-supplements\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">proteins<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Recommended Nutrition<\/strong><\/h4>\n\n\n\n<p>Consuming the required nutrients help your muscles heal and repair efficiently. You must include protein, carbs, fats, and micronutrients in your diet to increase muscle mass.<\/p>\n\n\n\n<p>You must consume the following quantity of proteins, carbohydrates, and fats to build a strong, muscular, and sizeable body \u2013 according to an&nbsp;article&nbsp;published by the National Institute of Health. <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4582\"><a href=\"javascript:void(0)\"  title=\"Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review &#8211;  National Institute of Health Database \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4582-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4582-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211;  National Institute of Health Database <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein<\/strong>&nbsp;\u2013 1.6\u20132.2 g\/kg\/day. You can take the recommended protein into different meals throughout the day (3\u20136 meals), including pre and post-workout meals.<\/li>\n\n\n\n<li><strong>Carbohydrates:<\/strong> 3\u20135 g\/kg\/day. Carbs convert into energy during the training to help you perform exercises effectively.<\/li>\n\n\n\n<li><strong>Fats<\/strong>&nbsp;\u20130.5\u20131.5 g\/kg\/day. One gram of fat has nine calories, while protein and carbs have four calories. That\u2019s why you need to consume low fats but <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein foods<\/a>. &nbsp;<\/li>\n<\/ul>\n\n\n\n<p>&#8220;In addition to the above nutrients, incorporating Creatine monohydrate (3\u20135 g\/day), caffeine (5\u20136 mg\/kg), beta-alanine (3\u20135 g\/day), and citrulline malate (8 g\/day) may increase ergogenic effects that can be beneficial for bodybuilders&#8221; \u2013 study suggested further.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can a Five-Day Split Help Build Muscle?<\/strong><\/h2>\n\n\n\n<p>Yes, 5 day compound workout split is enough for building muscle mass and strength. <\/p>\n\n\n\n<p>The above routine can give promising results if you&#8217;re consistent, follow the proper technique, and do the right exercises. <\/p>\n\n\n\n<p>If you want to increase mass and look muscular, you must challenge yourself and lift more than you usually do.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download 5 Day Compound Exercise Only<\/strong> <strong>PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b4779c20-5c16-49c6-9059-53f019383e12\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-day-compound-workout-plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-day-compound-workout-plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-day-compound-workout-plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b4779c20-5c16-49c6-9059-53f019383e12\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Alternate Workout Routines<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The 5-Day Full Body Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Best <\/a><a href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\">Five-Day<\/a><a href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> Day Bro Split<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Push Pull Legs 5-Day Split Workout<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Gym Workout Schedule<\/a><\/li>\n<\/ul>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.bodybuilding.com\/content\/progressive-overload-the-concept-you-must-know-to-grow.html\" target=\"_blank\" rel=\"noreferrer noopener\">Challenge Yourself To Grow &#8211; The Progressive Overload Principle<\/a> &#8211; Bodybuilding.com  <\/div><\/li><li><span>2<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211;  National Institute of Health Database <\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to build strength or promote hypertrophy, you must include compound exercises in your workout regime. Compound exercises work on multiple muscle groups simultaneously and help you achieve maximum results in less time. Deadlifts, bench presses, squats, pullups, dips, and pushups are examples of compound movements. Everyone uses compound workouts, from powerlifters and &#8230; <a title=\"5 Day Compound Workout Routine to Build Muscle (w\/PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" aria-label=\"Read more about 5 Day Compound Workout Routine to Build Muscle (w\/PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13756,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[285,256],"tags":[],"class_list":["post-4582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-compound-workout","category-free-workout-plans"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4582","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4582"}],"version-history":[{"count":12,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4582\/revisions"}],"predecessor-version":[{"id":13764,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4582\/revisions\/13764"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13756"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}