What Are Compound Exercises? 7 Examples!
What Are Compound Exercises? 7 Examples! If you’ve been lifting for a while, you know the answer to that question. But if you’re new to lifting, you may not know. That situation needs to be fixed because compound exercises are the fastest way to strength and size. In this article, I will define compound exercises, provide 7 examples, provide routines, and give nutritional as well as supplement tips. Ready? Then let’s get started!
What Are Compound Exercises?
Compound exercises (sometimes called basic exercises) can be defined as multi-joint movements involving several muscle groups. If you think about that, you’re not only working the primary target muscle, you’re also working all the other muscles that are involved in performing the lift. For example, the bench press targets the chest but also involves the front deltoids, triceps, lats, serratus, and core. What’s more, you can use heavy weight, which when supplemented with the progressive overload principle, produces gains quickly. (1)
What Is The Progressive Overload Principle?
The principle of Progressive Overload can be defined as the act of gradually increasing the stress placed on your muscles, typically by adding weight. This is one of the most important principles of resistance training. You will not make progress if you always do the same workout with the same weight and the same number of reps. By using this principle, you will move towards your strength and size goals by taking calculated steps of progression. (2)
Adding Weight
By gradually adding weight, you’ll get bigger and stronger. Most, if not all, lifting authorities advocate using this principle right from the start of your lifting journey, and they advocate it in conjunction with compound exercises. It’s ultimately critical to building a foundation of size and strength.
How often do you add weight?
There are several answers. Some authorities say that when your current rep goal (say, 8 reps) becomes easy, add 10% more weight to the exercise. Other experts claim you can use this technique every week as long as the increments are small (think 2 pounds).
Perhaps the most logical way is to use the 2 x 2 rule. This simple rule says you should increase the weight by 10% on large muscles and 5% on small muscles once you can perform 2 additional reps beyond your rep goal for your last set for 2 workouts in a row.
7 Examples Of Compound Exercises
Here are the most effective and most common compound exercises.
Squats
No other exercise increases total-body mass quite much as squats (although deadlifts are a very close second). Squats work most of the muscles in the body which helps build overall strength and size. Performing this exercise is hard work, so much so that some lifters do not train their legs hard. Don’t be that person, work squats hard and reap the rewards! (3)
Deadlift
Deadlifts are one of the most effective exercises any lifter can do. In fact, deadlifts and squats typically battle it out for the “King Of Exercises” title. That’s because they both work much of the body. You can handle huge amounts of weight on these, and you can gain strength pretty easily. That’s why this lift and squats are must-haves for any serious lifter. (4)
Bench Press
The bench press is sometimes called the squats of the upper body because it works all the pushing muscles (chest, shoulders, and triceps). This is another must-have exercise that helps build size and strength. In fact, these first three exercises should be the core of any serious routine. (5)
Dips
Dips are a crucially important compound exercise that are fundamental to chest, shoulders, and triceps mass. You can do these with an emphasis on chest or triceps, bodyweight only, weight plates attached with a belt, or you can use a machine. No matter how you do it, they need to be part of your training program. (6)
Overhead Press
This is sometimes called the military press, and it targets the pushing muscles as well as the traps. The overhead press is a key movement that builds overall shoulder strength and size while also targeting the upper chest, the traps, and the triceps. (7)
Bent Row
This is one of the best exercises you can do for your back and is the primary thickness builder. The back requires width and thickness for complete development, bent rows and pullups work both these areas. (8)
Pull-Up/Chin-Up
As noted, pull-ups are an effective lat width exercise. If you switch your grip to either a close underhand, or a close “hammer” grip, you hit the biceps like you wouldn’t believe. (9)
A Quick Look At Compound Exercises
| Compound Exercises | Example Exercises | Primary Muscles Worked |
| Multi joint exercises | Squat | Legs, lower back |
| Works several muscle groups at once | Deadflift | Back, legs |
| Builds overall muscle strength | Bent Row | Back (thickness) |
| Builds muscle mass effectively | Pullup/Chinup | Back (width), biceps |
| Very time‑efficient for building muscle and strength | Bench Press | Chest, shoulders,triceps |
| Works primary muscles, plus stabilizers& synergists | Overhead Press | Shoulders, triceps |
| Dips | Chest, shoulders,triceps | |
What Are The Benefits Of Compound Exercises?
- They work multiple muscle groups at the same time.
- Using heavier weight means greater stimulation of protein synthesis – and that means greater muscle growth.
- Compound exercises involve the smaller stabilizer muscles – machine-based isolation exercises overlook these muscles.
- These exercises promote balance and coordination, an important benefit for older lifters.
- Compound exercises promote functional strength increases. In other words, these exercises relate to movements used in everyday life, making life a little easier.
- These exercises burn more calories because they involve multiple muscle groups. They can be part of a fat loss program for this reason.
Compound Exercises – Example Routines
I have included an example full body routine and 3 day split routine based around compound exercises.
Example Full Body Routine
This classic routine is always done 3 days per week, typically Mon-Wed-Fri.
Squats (alternate Deadlifts every other workout)
Warm-up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 6-8 reps
Pullups (last set perform close grip underhand chins)
3 sets x 6-8 reps
Bent Rows
3 sets x 6-8 reps
Bench Press
Warm up over 2 sets:
- 20% RM x 12 reps
- 40% RM x 10 reps
3 working sets x 6-8 reps.
Overhead Press
3 sets x 6-8 reps
Dips
3 sets x 6-8 reps
Crunch (3rd set perform Twisting Crunches)
3 sets x 15 reps
Performance Notes
The key to this routine is hard work. Do not just halfheartedly knock out set after easy set. If the exercise calls for 6 to 8 reps, but you could do 10 or 12, you aren’t working hard and you need to add weight to the bar. You should struggle to get through each set, in fact, I fail on my last rep. I know going to failure is generally not recommended, I still prefer to train that hard.
Complete a full range of motion using a 2-3-4 rep tempo. That’s 2 seconds concentric, a 3-second pause in the fully stretched position, and 4 seconds eccentric. This approach takes the momentum out of it and extends time under tension. Rest 60-120 seconds between sets.
Use progressive overload and the 2 x 2 rule. Also, be sure your form is correct, and get help from a trainer if you are unsure.
The beauty of 3 workouts a week is that you have 4 extra days to work with if you lead a hectic lifestyle. Not to mention, if you feel you need an extra recovery day, you have it.
An Example 3 Day Split Routine
This is a 3-Day Split routine, which means it’s divided into Pushing muscles, Pulling muscles, and Legs. You can change the order of the muscle groups as desired, but the exercises and order of these exercises should remain the same. Do not add exercises, if you think you need to, you are not working hard enough. Advanced trainers can add sets, but again, if you are working hard enough, you shouldn’t need to.
Day # 1 – Monday
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 sets x 6-8 reps
Seated Leg Curls
2 sets x 6-8 reps
Standing Calf Raises
2 sets x 10-12 reps
Seated Calf Raises
2 sets x 10-12 reps
Abs – Your choice
3 sets x 15 reps
Tuesday – Off
Day #2 – Wednesday
Bench Press
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 sets x 6-8 reps
Overhead Press
3 sets x 6-8 reps
Dips – triceps emphasis on the last 2 sets, use the Seated Dip Machine (10)
3 sets x 6-8 reps
Abs – Your choice
3 sets x 15 reps
Thursday – Off
Day # 3 – Friday
Deadlifts
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 sets x 6-8 reps
Barbell Rows
3 sets x 6-8 reps
Pull-ups/Chin-ups
2 sets x 6-8 reps using a wide overhand grip
2 sets x 6-8 reps using a close underhand and hammer grip for biceps
Abs – Your choice
3 sets x 15 reps
Saturday / Sunday – Off
Performance Notes
As above.
What About Nutrition?
It has always been my policy that no training article is complete without covering nutrition and supplements. Why wouldn’t you want to get the whole picture?
Bodybuilding nutrition begins with protein. For serious lifters I suggest at least 1 gram of protein per pound of bodyweight. This should be evenly spaced throughout the day (3 main meals and 2-3 protein shakes). This approach to protein timing makes sense and works with the way most people eat.
As far as carbs, focus on complex carbs, and keep your total daily intake to about 2 grams per pound of bodyweight when training for more size. I also recommend this Pre-Workout Nutrition Blueprint: eat around 50% of your carbs for the day (including 100% of the day’s simple carbs) in the hours before and after workouts.
What About Supplements?
Your supplement arsenal begins with a great protein powder – Hi-Tech Precision Protein. This is a hydrolyzed whey that provides 25 grams of protein per serving. This is a hardcore protein powder that directly targets protein synthesis. How does it do that? By releasing the powerfully anabolic amino acid leucine in the first stages of protein synthesis. Plus, it tastes absolutely incredible and is available in a number of stunning flavor choices!
Of course a good pre-workout is mandatory. There are a number of great choices, but the one I go with is Gorilla Mind Gorilla Mode. This is a very high-dosed Pre featuring a balanced formula. Talking about high doses, Gorilla Mode is the Pre that shocked the market with its extreme dosing. Thanks to this cutting edge pre-workout, any serious Pre was forced to up their dosing to match Gorilla Mode. This Pre contains a full 5 grams of creatine monohydrate, so my next suggestion is the creatine you will use on your off-days.
As noted, next is AllMax Nutrition Creatine Monohydrate. Creatine has been consistently tested and proven effective for decades. This formula features Crea-Syn™, a patented creatine monohydrate that features a stunning 99.9% purity. In fact, it’s the purest creatine you can buy. Plus, it’s micronized, meaning the powder is broken down into very small particles to make it easier to digest.
My final suggestion is a good multi-vitamin/mineral formula. There’s a good range of choices, but my number one is AllMax Nutrition VITASTACK. This is a comprehensive vitamin/mineral pack featuring 7 complete nutrient complexes!
You can add optional products that help you individualize your arsenal. I would personally add Competitive Edge Labs MPC-185, a potent leucine peptide that ramcharges leucine’s anabolic power and enhances protein synthesis stimulation!
I would also consider adding an EAA formula, such as NutraBio EAA Pure. I use this as an intra-workout, which ensures you stay in an anabolic state during your workouts regardless of how hard you train.
If you’re a seriously hardcore lifter, you can add a prohormone, such as Hi-Tech Haladrol. If you do add this product, make 100% sure you fully understand how to use prohormones, and make absolutely sure you use a PCT, such as 5% Nutrition Post Gear. This involves a serious time commitment and product obligation. Anything less and you’re wasting your time!
A final option is to go with Hi-Tech Andriol, which is a mild prohormone you can use all year with no cycling and no PCT needed.
Summary
In this article, What Are Compound Exercises? We’ve looked at the most effective compound exercises and you’ve seen the routines. Plus, we looked at the benefits, and I provided nutrition and supplement tips. Next, it’s time to shop for your supplements by stopping by illpumpyouup.com, then it’s on to the gym!
References:
- https://www.physio-pedia.com/Compound_Exercises
- Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
- https://exrx.net/WeightExercises/Quadriceps/BBSquat
- https://exrx.net/WeightExercises/ErectorSpinae/BBDeadlift
- https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
- https://exrx.net/WeightExercises/PectoralSternal/BWChestDip
- https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
- https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow
- https://exrx.net/WeightExercises/LatissimusDorsi/CBPullup
- https://exrx.net/WeightExercises/Triceps/LVTriDip