Full Body Compound Focus
Build strength with the big three: Bench, Deadlift, Squat
Full Body Compound for Strength Building
Build strength with the big three: Bench, Deadlift, Squat
What Makes This Program Effective
- Focus on the three main compound lifts for maximum strength
- Progressive loading for continuous strength gains
- Balanced full-body development three times per week
- Efficient training schedule for busy lifestyles
Perfect For You If
- You want to build maximum strength
- You enjoy heavy compound movements
- You have intermediate lifting experience
- You want proven strength progression methods
Training Schedule
This program centers around the three main compound lifts: bench press, deadlift, and squat. Each workout includes all three movements with progressive loading, supplemented by accessory exercises. Perfect for building foundational strength while maintaining balanced muscle development.
Weekly Split
- Monday: Full Body A (Heavy Focus)
- Wednesday: Full Body B (Volume Focus)
- Friday: Full Body C (Mixed Intensity)
Monday – Full Body A
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Bench Press | 5 | 12-6 | 120s | Retract scapula, arch back, press through chest |
| Deadlift | 5 | 10-4 | 150s | Hinge at hips, neutral spine, drive through floor |
| Squat | 5 | 12-10 | 120s | Chest up, break at hips, drive through heels |
| Seated Overhead Barbell Press | 4 | 12-8 | 90s | Focus on form, control the movement, full ROM |
| Floor Crunches | 4 | 20-15 | 45s | Focus on form, control the movement, full ROM |
Wednesday – Full Body B
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Bench Press | 4 | 12-6 | 90s | Retract scapula, arch back, press through chest |
| Deadlift | 4 | 10-6 | 120s | Hinge at hips, neutral spine, drive through floor |
| Incline Dumbbell Press | 4 | 8-12 | 90s | Focus on form, control the movement, full ROM |
| Bent-Over Barbell Row | 4 | 12-10 | 90s | Retract scapula, pull to lower chest, squeeze back |
| Dumbbell Flyes | 4 | 12-10 | 60s | Focus on form, control the movement, full ROM |
| Seated Dumbbell Overhead Press | 4 | 12-8 | 90s | Neutral spine, press overhead, shrug at top |
| Bent-Over Dumbbell Lateral Raises | 4 | 10-6 | 45s | Slight bend in elbows, raise to shoulder height |
Friday – Full Body C
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Flat Bench Dumbbell Press | 5 | 12-6 | 90s | Focus on form, control the movement, full ROM |
| Push-ups | 5 | 15-12 | 60s | Straight body line, elbows at 45°, full ROM |
| Deadlift | 5 | 10-6 | 120s | Hinge at hips, neutral spine, drive through floor |
| Bulgarian Split Squat | 5 | 10-6 | 90s | Rear foot elevated, front leg does work, balance |
| Barbell Bicep Curl | 3 | 12-10 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Skull Crushers | 3 | 12-10 | 60s | Lower to forehead, extend fully, control weight |
| Dumbbell Bicep Curl | 4 | 12 | 45s | Elbows fixed, curl to shoulders, squeeze at top |
| Bench Dips | 4 | 12 | 60s | Focus on form, control the movement, full ROM |
| Floor Crunches | 4 | 20-15 | 45s | Focus on form, control the movement, full ROM |
Ready to Start This Program?
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