The Compound Plan: Workouts Built Around The Big Lifts

This workout plan originally posted by The Human Fit Project.

Aka: the model body workout plan.

Everyone has snapped a few shots, only later to go back and delete a bunch of them. “My eyes are closed.” “I’m not standing up straight.” “Do my arms look like that?” “Does my stomach look like that, too?!”

And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym.

Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here’s his training blueprint for building muscle and keeping lean—whether you’re a beginner or an advanced lifter.

How it Works

Morello’s take on a “quality workout” is built around heavy, compound moves—the pillars of your programming—followed by isolation exercises for the finer details. The program is structured into splits for four workouts, with a day of rest in between each. 

For example, Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

Directions

Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the program for another four to six weeks before returning to it.

Day 1: Chest & Triceps

• Flat Bench Press 5 x 15,12,10,10,8
• Incline Bench Press 4 x 12
• Barbell Pullover 4 x 10
• Dumbbell Flye 4 x 12,10,10,8
• Dip 3 x 12
• Skullcrusher 4 x 10
• Cable Pushdown 4 x 12

*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 2: Legs & Abs

• Front Squat 5 x 15,12,10,10,10
• Romanian Deadlift 4 x 12,10,10,8
• Bulgarian Split Squat 4 x 10
• Barbell Reverse Lunges 4 x 10 (each leg)
• Calve Raise 4 x 25
• Hanging Leg Raise 3 x 10
• Cable Woodchop 4 x 15,12,10,10

*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 3: Back & Biceps

• Barbell Row 5 x 15,12,10,10,10
• Rack Pull 4 x 10
• Lat Pulldown 4 x 12,10,10,8
• Dumbbell Row 4 x 10
• Barbell Curl 4 x 10
• Close-Grip Chinup 3 x 8
• Standing Hammer Curl 4 x 12,10,10,8

*Rest 60 seconds between all sets. Rest as needed between exercises.

Day 4: Shoulders, Traps & Abs

• Standing Military Press 5 x 10
• Dumbbell Snatch 4 x 8
• Arnold Press 4 x 12,10,10,8
• Lateral Raise 4 x 12
• Barbell Shrug 5 x 20
• Landmine Rotation 4 x 12
• Hanging Knee Raise 3 x 10

*Rest 60 seconds between all sets. Rest as needed between exercises.

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