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Workout Plans

8 week Old School Compound plan

This is an old school 8 week mass builder with plenty of compound exercises.

Monday – Chest and Back Workout 1

ExerciseSets x Reps
Bench Press4 x 10, 8, 6, 6
Dumbbell Flyes4 x 8
Dips3 x 10
Bent Over Rows4 x 10, 8, 6, 6
Dumbbell Rows4 x 8
Wide Grip Chins3 x 10

Tuesday – Shoulders and Arms Workout 1

ExerciseSets x Reps
Dumbbell Press4 x 10, 8, 6, 6
Upright Rows4 x 8
Lateral Raises3 x 10
Barbell Curls3 x 8
Overhead Dumbbell Extensions3 x 8
Dumbbell Hammer Curls3 x 10
Single Cable Pressdowns3 x 10

Wednesday – Leg Workout 1

ExerciseSets x Reps
Squats4 x 10, 8, 6, 6
Leg Press4 x 12
Stiff-Leg Deadlifts4 x 10
Leg Extensions4 x 12
Lying Leg Curls4 x 10
Standing Calve Raises5 x 15

Thursday – Chest and Back Workout 2

ExerciseSets x Reps
T-Bar Rows4 x 10, 8, 6, 6
Seated Rows4 x 8
Reverse Grip Pull-ups3 x 10
Incline Bench Press4 x 10, 8, 6, 6
Dumbbell Press4 x 8
Dumbbell Pullovers3 x 10

Friday – Shoulders and Arms Workout 2

ExerciseSets x Reps
Seated Overhead Press4 x 10, 8, 6, 6
Arnold Press4 x 8
Bent-Over Raises3 x 10
Preacher Curls3 x 8
Skull Crushers3 x 8
Concentrated Dumbbell Curls3 x 10
Rope Pressdowns3 x 10

Saturday – Leg Workout 2

ExerciseSets x Reps
Hack Squats4 x 10, 8, 6, 6
Front Squats4 x 10
Single-Leg Press4 x 12
Romanian Deadlifts4 x 10
Single-Leg Extensions4 x 15
Seated Calve Raises5 x 15

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