{"id":5065,"date":"2021-09-15T21:10:47","date_gmt":"2021-09-16T01:10:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5065"},"modified":"2023-03-15T17:01:45","modified_gmt":"2023-03-15T21:01:45","slug":"4-day-compound-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine","title":{"rendered":"4 Day Compound Workout Routine for Muscle Gain &#038; Fat Loss"},"content":{"rendered":"\n<p>Whether you want to get big, lift more, or shed excess fats, you can do compound exercises to scale your fitness level and improve your body composition.<\/p>\n\n\n\n<p>Compound exercises bolster multiple muscles simultaneously and help promote strength, hypertrophy, and cardiovascular health.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5065\"><a href=\"javascript:void(0)\"  title=\" 5 Benefits of Compound Exercises by Pete McCall, 2016 &#8211; American Council of Exercise (ACE)\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5065-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5065-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> <a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 Benefits of Compound Exercises<\/a> by Pete McCall, 2016 &#8211; American Council of Exercise (ACE)<\/span>,<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5065\"><a href=\"javascript:void(0)\"  title=\"   A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women &#8211; Journal of Physical Therapy Science\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5065-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5065-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">   A Study of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women<\/a> &#8211; Journal of Physical Therapy Science<\/span><\/p>\n\n\n\n<p>Deadlift is an example of a compound exercise that works on various muscles at once, primarily the back, legs, and core. Likewise, you can perform <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">as many as fifty compound movements<\/a> to target your entire body. <\/p>\n\n\n\n<p>However, you need a well-designed workout routine to train in an organized fashion and achieve decent results.<\/p>\n\n\n\n<p>That is why I&#8217;ve shared an ultimate 4 day compound workout routine to help you achieve your fitness goal.<\/p>\n\n\n\n<p>Anyone who wants to put on muscles, <a href=\"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"9896\" rel=\"noreferrer noopener\">increase lifting strength<\/a>, and improve cardiovascular fitness can follow one of the routines I&#8217;ve handed out in this article.<\/p>\n\n\n\n<p><strong>Note:<\/strong> If you are a newbie or struggling with any health issue, avoid this workout plan or do it under supervision.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Overview<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Compound-Workout-Routine-1024x683.jpg\" alt=\"4 Day Compound Workout Routine\" class=\"wp-image-5075\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Compound-Workout-Routine-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Compound-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Compound-Workout-Routine-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Compound-Workout-Routine.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>From muscle building to weight loss, I&#8217;ve shared multiple workout routines. Here are all programs you&#8217;ll see in this article. You can save the one you need.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: inherit;\">4 Day Full Body Compound Workout Plan<\/span><\/li>\n\n\n\n<li>4 Day Upper Lower Compound Workout Routine<\/li>\n\n\n\n<li>4 Day Compound Workout Plan for Weight Loss<\/li>\n\n\n\n<li><span style=\"font-size: inherit;\">4 Day Bodyweight Compound Workout Routine at Home<\/span><\/li>\n<\/ul>\n\n\n\n<p>The first two programs would be helpful for those trying to <a href=\"https:\/\/thefitnessphantom.com\/4-day-gym-workout-schedule-for-gain\" target=\"_blank\" data-type=\"post\" data-id=\"7907\" rel=\"noreferrer noopener\">gain strength and size<\/a>.<\/p>\n\n\n\n<p>The third one is excellent for those who want to <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11835\" rel=\"noreferrer noopener\">burn more calories and lose weight<\/a>.<\/p>\n\n\n\n<p>And the last one is suitable for those who train at home using their body weight only.<\/p>\n\n\n\n<p>You can do one of the above depending on your need and fitness goal.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Additional information about the program:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rest Between Sets and Days<\/strong>: The optimum rest period between the sets would be 2 to 3 minutes for those who want to gain strength and mass. And 45 to 90 seconds for those who want to burn more calories and increase weight loss. <\/li>\n\n\n\n<li><strong>Duration\/Session<\/strong>: Doing 45 to 60 minutes of a compound workout session would be enough to achieve handsome results.<\/li>\n\n\n\n<li><strong>Training Days: <\/strong>Monday, Tuesday, Thursday &amp; Friday<\/li>\n\n\n\n<li><strong>Suggested Program Duration<\/strong>: 12-16 weeks<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male and Female<\/li>\n\n\n\n<li><strong>Workout Difficulty:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Customization<\/strong>: You can customize the program according to your fitness goal.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Related Compound Exercise Routines:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/2-day-compound-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2 Day Split Compound Workout<\/a> (For Beginners)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">3 Day Compound Workout Schedule<\/a>  (For Beginners to intermediate)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">5 Day Compound Split to Build Muscle<\/a> (For Advanced lifters)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"font-size: inherit;\">4 Day Full Body Compound Workout Plan<\/span><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Compound-workout-4-day-plan-1024x683.jpg\" alt=\"4 Day Full Body Compound Workout Plan\" class=\"wp-image-5077\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Compound-workout-4-day-plan-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Compound-workout-4-day-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Compound-workout-4-day-plan-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Compound-workout-4-day-plan.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Deadlift<\/figcaption><\/figure>\n<\/div>\n\n\n<p>The total body routine involves training of each muscle group in one session. It is a time-efficient workout program to target your entire body and achieves more results in less time.<\/p>\n\n\n\n<p>It will help you increase muscular strength and endurance and take your fitness to the next level.<\/p>\n\n\n\n<p>If this routine is challenging, you can follow the <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split\" data-type=\"post\" data-id=\"5558\" target=\"_blank\" rel=\"noreferrer noopener\">upper lower workout split<\/a> (routine B) to train your upper and lower body on separate training days.<\/p>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 1 &#8211; Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-quad-exercises-for-growth#2_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Back Squat<\/a><\/td><td>Legs<\/td><td>15 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\">Incline Dumbbell IYT Raises<\/a><\/td><td>Back and Shoulder<\/td><td>10 x 3<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest and Shoulder<\/td><td>15 x 3<\/td><\/tr><tr><td>Chinups<\/td><td>Back and Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>15 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 2<\/strong> &#8211; <strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>Chest and Triceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Legs, Back, and Core<\/td><td>6 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups#3_Standard_Weighted_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Pushup<\/a><\/td><td>Chest and Triceps<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Barbell Overhead Press<\/a><\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#6_Incline_Dumbbell_Plank_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Plank Rowing<\/a><\/td><td>Back and Core<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 3<\/strong> &#8211; <strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Weighted Lunges<\/td><td>Thigh and Glutes<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=G6weXb6aeUc\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>Triceps and Chest<\/td><td>15 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>Lats and Chest<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell Romanian Deadlift<\/a><\/td><td>Posterior Chain<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raise<\/a><\/td><td>Core and Arms<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 4<\/strong> &#8211; <strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>Legs<\/td><td>12 x 3<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/ASsEO6pabKk\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Arnold Press <\/a><\/td><td>Shoulder<\/td><td>10 x 3<\/td><\/tr><tr><td>Face Pull<\/td><td>Shoulder and Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Chinups<\/td><td>Back and Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"font-size: inherit;\">4 Day Upper Lower Compound Workout<\/span><\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"BWgqN2Rn\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-11T19:18:52.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Top 10 Compound Exercises.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes the best compound exercises for strength, endurance, and hypertrophy.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/BWgqN2Rn-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/BWgqN2Rn.mp4\" \/>\n\t<\/div>\n\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Upper Body (Chest, Shoulder, and Triceps)<\/li>\n\n\n\n<li>Day 2 &#8211; Lower Body (Quadriceps, Calves, and Core)<\/li>\n\n\n\n<li>Day 3 &#8211; Upper Body (Back, Shoulder, and Biceps)<\/li>\n\n\n\n<li>Day 4 &#8211; Lower Body (Hamstrings, Glutes, and Lower Back)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 1 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>12 x 4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest and Triceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>Triceps and Chest<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 2 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Targeted Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Quadriceps<\/td><td>12 x 4<\/td><\/tr><tr><td>Front Lunges<\/td><td>Quadriceps<\/td><td>10 x 3 <\/td><\/tr><tr><td>DB Step-up<\/td><td>Quadriceps<\/td><td>10 x 2 <\/td><\/tr><tr><td>Barbell Jammer<\/td><td>Legs<\/td><td>10 x 3 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 3 &#8211; <strong>Upper Body<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>Back and Legs<\/td><td>5 x 5<\/td><\/tr><tr><td>Seated Rowing<\/td><td>Back and Biceps<\/td><td>12 x 4<\/td><\/tr><tr><td>Barbell Bent Over Row<\/td><td>Lats and Traps<\/td><td>12 x 3<\/td><\/tr><tr><td>Chinups<\/td><td>Biceps and Back<\/td><td>10 x 3<\/td><\/tr><tr><td>Cable Facepull<\/td><td>Shoulder and Back<\/td><td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 4 &#8211; <strong>Lower Body<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Curtsy Lunges<\/td><td>Lower Body<\/td><td>10 x 3<\/td><\/tr><tr><td>Barbell Romanian Deadlift<\/td><td>Hamstrings<\/td><td>6-8 x 4<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>Glutes<\/td><td>12 x 4<\/td><\/tr><tr><td>Single-leg Bridge<\/td><td>Ham and Glute<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">4 day upper lower compound workout routine<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"font-size: inherit;\">4 Day Compound Workout Routine for Weight Loss<\/span><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Routine-for-Weight-Loss.jpg\" alt=\"4 Day Compound Workout Routine for Weight Loss\" class=\"wp-image-14545\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Routine-for-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Routine-for-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Routine-for-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Endurance Workout<\/li>\n\n\n\n<li>Day 2 &#8211; Hypertrophy Workout<\/li>\n\n\n\n<li>Day 3 &#8211; Strength Workout<\/li>\n\n\n\n<li>Day 4 &#8211; Endurance Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 1 &#8211; Endurance Workout<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in 45 minutes:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f9fa00\"><thead><tr><th>Exercise<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#2_Dumbbell_Push_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Push Press<\/a><\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-compound-exercises#1_Squat_to_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Squat to Calf Raise<\/a><\/td><td>10<\/td><\/tr><tr><td>Barbell Bent-over Row<\/td><td>10<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>10<\/td><\/tr><tr><td> <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#6_Forward_Lunges_with_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Forward Lunges with Rotation<\/a><\/td><td>5\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">4 day split compound workout for weight loss<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 2 &#8211; Hypertrophy Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>Integrate Full Body<\/td><td>8 x 4<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>Back and Biceps<\/td><td>15 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=jvtdBVj9YAM\" target=\"_blank\" rel=\"noreferrer noopener\">Deficit Pushups<\/a><\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>15 x 4<\/td><\/tr><tr><td>Dumbbell RDL<\/td><td>Hamstrings<\/td><td>8 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 3 &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f9fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>Legs<\/td><td>5 x 5<\/td><\/tr><tr><td>Bench Press<\/td><td>Chest<\/td><td>5 x 5<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>Glute<\/td><td>5 x 5<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>5 x 5<\/td><\/tr><tr><td>Barbell T Row<\/td><td>Back<\/td><td>5 x 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 4 &#8211; Endurance Workout<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in one hour.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\">Barbell Jammer<\/a><\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=EOg5tQsc3Y4\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling DB Chop<\/a><\/td><td>10\/side<\/td><\/tr><tr><td>Incline Dumbbell Plank Row<\/td><td>10\/side<\/td><\/tr><tr><td>Bodyweight Pushups<\/td><td>15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#16_Dumbbell_Surrenders\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Surrenders<\/a><\/td><td>10\/side<\/td><\/tr><tr><td>Plank<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>4 Day Compound Workout Schedule at Home<\/strong><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Full-Body-Compound-Workout-Routine-1024x683.jpg\" alt=\"4 Day Full Body Compound Workout Routine\" class=\"wp-image-5076\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Full-Body-Compound-Workout-Routine-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Full-Body-Compound-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Full-Body-Compound-Workout-Routine-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/4-Day-Full-Body-Compound-Workout-Routine.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Compound Workout<\/figcaption><\/figure>\n<\/div>\n\n\n<p>In this 4-day compound home workout routine, you&#8217;ll do bodyweight exercises.<\/p>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 1 &#8211; Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>Legs<\/td><td>10 x 2<\/td><\/tr><tr><td>Squat<\/td><td>Legs<\/td><td>15 x 2<\/td><\/tr><tr><td>Glute Bridge<\/td><td>Glutes<\/td><td>10 x 2 <\/td><\/tr><tr><td>Normal Push up<\/td><td>Chest and Triceps<\/td><td>10 x 2  <\/td><\/tr><tr><td>Triangle Pushup<\/td><td>Triceps and Chest<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Floor IYT Raises<\/a><\/td><td>Back<\/td><td>8 x 2<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 2<\/strong> &#8211; <strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pike Pushup<\/td><td>Shoulder and Triceps<\/td><td>10 x 2<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Arms, Core &amp; Shoulder<\/td><td>10 x 2<\/td><\/tr><tr><td>Burpee<\/td><td>Full Body<\/td><td>10 x 2<\/td><\/tr><tr><td>Pushup to Renegade Row<\/td><td>Chest and Back<\/td><td>10 x 2 <\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Core<\/td><td>10 x 2 <\/td><\/tr><tr><td>Mountain Climbing<\/td><td>Core <\/td><td>10 x 2<\/td><\/tr><tr><td>Heel Touch Crunches<\/td><td>Core <\/td><td>10 x 2<\/td><\/tr><tr><td>Situp<\/td><td>Core <\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 3<\/strong> &#8211; <strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Regular Squat<\/td><td>Legs<\/td><td>15 x 2<\/td><\/tr><tr><td>Sumo Squat<\/td><td>Legs<\/td><td>10 x 2<\/td><\/tr><tr><td>Regular Push up<\/td><td>Chest<\/td><td>15 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dips-exercises-you-can-do-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>Triceps<\/td><td>15 x 2<\/td><\/tr><tr><td>Inverted Row<\/td><td>Back<\/td><td>10 x 2<\/td><\/tr><tr><td>Glute Kickback<\/td><td>Glutes<\/td><td>10 x 2 <\/td><\/tr><tr><td>Side Plank<\/td><td>Core <\/td><td>30-sec x 2<\/td><\/tr><tr><td>Sit-ups<\/td><td>Core <\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"> 4-day compound workout routine at home <\/figcaption><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 4<\/strong> &#8211; <strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#f2fa00\"><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Press-up<\/td><td>Chest<\/td><td>10 x 2 <\/td><\/tr><tr><td>Triangle Push up<\/td><td>Triceps<\/td><td>10 x 2 <\/td><\/tr><tr><td>Pike Pushups<\/td><td>Shoulder<\/td><td>10 x 2 <\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>Back<\/td><td>10 x 2 <\/td><\/tr><tr><td>Inverted Row<\/td><td>Back<\/td><td>10 x 2 <\/td><\/tr><tr><td>Leg Curl<\/td><td>Biceps<\/td><td>10 x 2<\/td><\/tr><tr><td>Mountain Climbing <\/td><td>Core<\/td><td>30-sec<\/td><\/tr><tr><td>Plank <\/td><td>Core <\/td><td>60-sec <\/td><\/tr><tr><td>Side Plank<\/td><td>Core <\/td><td>30-sec <\/td><\/tr><tr><td>V Ups<\/td><td>Core <\/td><td>30-sec <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Compound Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-24e0b2f2-7d59-49f8-9c16-7d0a45602fd7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day-Compound-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/4-Day-Compound-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-24e0b2f2-7d59-49f8-9c16-7d0a45602fd7\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1678861533616\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Is doing compound workouts four days a week enough to build muscle?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, doing compound exercises four times a week is enough to put on muscle, increase strength, and take your fitness to the next level. Be consistent with your workout, feed your muscles optimum nutrition, keep yourself hydrated, and have quality sleep, and you&#8217;ll see significant changes over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678861566233\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">I&#8217;m a beginner. Can I follow this program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>No, this program can be challenging for newbies. You can follow this <a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"4219\" rel=\"noreferrer noopener nofollow\">three-day routine<\/a> to increase your strength and endurance if you&#8217;re a beginner.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1678861716336\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you make changes to this routine?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can customize the routine depending on your choice. For example, you can include, exclude or replace any exercise from this program. You can also increase or decrease the rest time between sets according to your fitness level.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> <a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 Benefits of Compound Exercises<\/a> by Pete McCall, 2016 &#8211; American Council of Exercise (ACE)<\/div><\/li><li><span>2<\/span><div>   A Study of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women<\/a> &#8211; Journal of Physical Therapy Science<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to get big, lift more, or shed excess fats, you can do compound exercises to scale your fitness level and improve your body composition. Compound exercises bolster multiple muscles simultaneously and help promote strength, hypertrophy, and cardiovascular health.1 5 Benefits of Compound Exercises by Pete McCall, 2016 &#8211; American Council of Exercise &#8230; <a title=\"4 Day Compound Workout Routine for Muscle Gain &#038; Fat Loss\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" aria-label=\"Read more about 4 Day Compound Workout Routine for Muscle Gain &#038; Fat Loss\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14547,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,285],"tags":[456,374,111,381],"class_list":["post-5065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-compound-workout","tag-compound-workout","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5065","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=5065"}],"version-history":[{"count":28,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5065\/revisions"}],"predecessor-version":[{"id":14552,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5065\/revisions\/14552"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14547"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}