Unleash your strength with the Compound Lifts program, a comprehensive 12-week journey designed to enhance your power and muscle mass. This program focuses on the core compound movements, including the bench press, overhead press, and squats, executed over 15 days each week. With a structured approach that emphasizes progressive overload, you'll build a solid foundation while refining your technique. Get ready to push your limits and achieve your fitness goals with this targeted training plan!

Compound lifts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Squat (Barbell)

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Deadlift (Barbell)

Pendlay Row

Lat Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

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