STRENGTH & HYPERTROPHY / 3 DAYS PER WEEK / ABOUT 55 MINUTES
Compound 5
Foundational strength
Practice squat, deadlift, bench, row and overhead press across three days. Count difficult sets and leave 1–3 reps in reserve.
Your weekly sessions
SESSION 1 / Heavy strength
Squat + bench
Heavy strength
- Barbell back squat — 4 × 4–6
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 4 × 4–6
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 3 × 6–8
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Pallof press — 2 × 10/side
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 2 / Heavy hinge
Deadlift + press
Heavy hinge
- Barbell deadlift — 3 × 3–5
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Dumbbell overhead press — 4 × 5–7
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Assisted pull-up — 3 × 6–10
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 3 / Lower loading
Technique + volume
Lower loading
- Goblet squat — 3 × 8
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 3 × 8–10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Hip thrust — 2 × 10
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
How to progress
Double progression: reach the upper rep target on every set before a small load increase. Deload if bar speed or form deteriorates for two consecutive weeks.
Recovery and weekly placement
Keep at least one easy day between heavy hinge exposures.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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