Listen up, it’s time we had a little heart-to-heart about getting shredded for the ‘gram. We all know that feeling – casually snapping some pics when suddenly you spot it – the double chin, the slouched shoulders, the less-than-flattering arm angle. Cue the frantic deleting and crying, “Do I really look like THAT?!”
Well, I’m here to tell you there’s a better way. No more relying on flattering filters or #AdobeGains (as funny as that hashtag is). Nope, we’re gonna eat right and put in the work with some good old-fashioned compound lifts.
What are Compound Lifts?
I’m glad you asked! Compound lifts are exercises that work multiple muscle groups at once. The big daddy classics like squats, deadlifts, and bench presses. They should be the bread and butter of any solid workout plan.
Compound lifts build overall strength and muscle mass way more efficiently than isolation exercises like bicep curls. They also torch calories and get your heart pumping – win-win!
Don’t get me wrong; isolation exercises still have their place for targeted muscle work! But the compounds should be your priority.
Understanding the Plan
Now that we have that covered, let’s break down the workout plan.
Here’s how it works:
- 4-day split working different muscle groups each day
- Built around heavy compound lifts followed by isolation work
- Rest one day between each workout.
- Rep range of 8-12 for that sweet muscle growth zone
- Workout for six weeks, take a deload week, repeat
The 4 days go as follows:
- Day 1: Chest & Triceps
- Day 2: Legs & Abs
- Day 3: Back & Biceps
- Day 4: Shoulders, Traps & Abs
So, by the end, you’ll have blasted every major muscle group.
You’ll start each workout with the big compound lifts – bench presses, squats, etc. These will be your first exercises using higher volume around that 8-12 rep hypertrophy range.
Then, you finish with targeted isolation work with a slightly lower volume to really fatigue those muscles. Spicy!
Progressing & Getting Results
Now comes the fun part – putting in the work and seeing those #gainz baby!
A few key things to remember:
- Progress gradually – add a bit more weight or reps each week
- Push yourself close to muscle failure on those last reps
- Focus on good form above all else
- Get plenty of protein to rebuild broken-down muscle.
- Prioritize rest and recovery
- Stick with it! Consistency over six weeks is key.
Do this and you’ll be well on your way to unveiling that summer shred bod for the ‘gram #nofilterneeded.
Day 1: Chest & Triceps
The bench press reigns supreme for blasting your pecs to oblivion. Combine it with flyes for a fierce chest pump. Then smash those triceps for some nice definition with dips and skullcrushers.
- Flat Bench Press – 5 sets of 15, 12, 10, 10, 8 reps
- Incline Bench Press – 4 sets of 12 reps
- Dumbbell Flye – 4 sets of 12, 10, 10, 8 reps
- Dips – 3 sets of 12 reps
- Skullcrusher – 4 sets of 10 reps
Day 2: Legs & Abs
Ever seen a fitness model with chicken legs? Me neither! Get ready for some pain with front squats and stiff leg deadlifts. Finish off with some hanging leg raises for that six-pack.
- Front Squats – 5 sets of 15, 12, 10, 10, 10 reps
- Romanian Deadlift – 4 sets of 12, 10, 10, 8 reps
- Bulgarian Split Squat – 3 sets of 10 reps
- Hanging Leg Raise – 3 sets of 10 reps
- Cable Woodchop – 4 sets of 15, 12, 10, 10 reps
Day 3: Back & Biceps
Nothing like a set of rows to take your back and biceps to school! Let’s get it!
- Barbell Row – 5 sets of 15, 12, 10, 10, 10 reps
- Rack Pull – 3 sets of 10
- Lat Pulldown – 4 sets of 12, 10, 10, 8 reps
- Barbell Curl – 4 sets of 10 reps
- Chinup – 3 sets of 8 reps
Day 4: Shoulders, Traps & Abs
Capped delts and beefy traps for the win! Finish off with some core work for good measure.
- Military Press – 5 sets of 10 reps
- Arnold Press – 4 sets of 12, 10, 10, 8 reps
- Lateral Raise – 4 sets of 12 reps
- Barbell Shrug – 4 sets of 20 reps
- Hanging Knee Raise – 3 sets of 10 reps
There you have – everything you need to get shredded with compound lifts. Now, let’s get to work! Just take it step-by-step, trust the process, and remember – progress over perfection.
And if you ever need some extra motivation, envision that sweet selfie pump waiting for you at the end!
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