Best Full Body Compound Workout Routine

Get ready to challenge your body and elevate your fitness with this powerful full body compound workout routine. The full body compound workout routine is designed to maximize your strength and fitness by engaging multiple muscle groups simultaneously. These exercises not only help you build muscle and burn fat, but they also improve functional strength, mobility, and overall athletic performance. In this blog post, we’ll discuss the benefits of full body compound workouts, provide a well-rounded routine, and share tips on how to execute each exercise with proper form.

Benefits of Full Body Compound Workouts

Efficiency: Since compound exercises target multiple muscle groups at once, you can get more done in less time. This is ideal for busy individuals who want an effective workout without spending hours in the gym.

Calorie burning: Compound movements require more energy, which means you’ll burn more calories during your workout and in the hours following, due to the afterburn effect.

Functional strength: These exercises mimic real-life movements, making them perfect for improving your overall functional strength and mobility.

Muscle growth: By working multiple muscle groups at once, you’re promoting greater muscle growth and strength gains.

Metabolic boost: Compound exercises have been shown to increase your metabolism, helping you burn fat more efficiently.

The Full Body Compound Workout Routine

The following routine consists of six compound exercises that you can complete in a circuit format. Aim for 3-4 rounds of the circuit with a 60-90 second rest between rounds. Perform each exercise for the recommended number of repetitions.

1. Barbell Squats (10-12 reps)
2. Push-Ups (10-12 reps)
3. Bent Over Rows (10-12 reps)
4. Walking Lunges (10-12 reps per leg)
5. Pull-Ups (8-10 reps)
6. Plank to Push-Up (10-12 reps)

Exercise Execution Tips

Barbell Squats

Start with your feet shoulder-width apart and the barbell resting on your upper back.

Keeping your chest up and core engaged, lower your body by bending your knees and pushing your hips back.

Continue lowering until your thighs are parallel to the ground or slightly lower.

Push through your heels to return to the starting position.

Push-Ups: full body compound workout routine

Begin in a high plank position with your hands slightly wider than shoulder-width apart.

Lower your body by bending your elbows until your chest is about an inch from the ground.

Push through your palms to return to the starting position, keeping your core engaged throughout the movement.

Bent Over Rows

Hold a barbell or a pair of dumbbells with an overhand grip and your feet hip-width apart.

Bend your knees slightly and hinge at the hips, keeping your back flat.

Pull the weight up towards your chest, squeezing your shoulder blades together.

Lower the weight back to the starting position. Full body compound workout routine.

Walking Lunges

Stand with your feet hip-width apart and hold a pair of dumbbells at your sides.

Step forward with one foot, lowering your body until your front thigh is parallel to the ground and your back knee hovers just above the floor.

Push through your front heel to bring your back foot forward, stepping into the next lunge.

Repeat for the recommended number of reps per leg.

Pull-Ups

Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

Engage your core and pull your body up until your chin is above the bar.

Lower your body back down in a controlled manner, fully extending your arms before the next rep.

Plank to Push-Up: full body compound workout routine

Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line.

Press up onto one hand, followed by the other, transitioning into a high plank position.

Lower back down onto your forearms one arm at a time, returning to the starting position.

Alternate the leading arm for each rep.

Modifications and Progressions

As with any workout routine, it’s important to modify exercises to suit your fitness level and goals. Here are some suggestions to tailor this full body compound workout routine to your needs:

Beginners: Start with lighter weights, fewer reps, or modified versions of the exercises, such as assisted pull-ups or knee push-ups.

Intermediate: Increase the weights, add more reps, or decrease the rest time between rounds to increase the intensity.

Advanced: full body compound workout routine

Introduce more challenging variations, such as pistol squats, decline push-ups, or single-arm rows. You can also add weight to exercises like pull-ups and push-ups with a weighted vest.

Incorporating the Full Body Compound Workout Routine into Your Fitness Plan

This full body compound workout routine can be a standalone workout or incorporated into a broader fitness plan. For best results, aim to complete this routine 2-3 times per week, allowing for adequate rest and recovery between sessions.

Remember to warm up for at least 5-10 minutes before starting the workout to prepare your muscles and joints for the exercises. Cool down with gentle stretching and foam rolling to aid in recovery and prevent injury.

The full body compound workout routine is a versatile and efficient way to build muscle, burn fat, and improve functional strength. By incorporating these exercises into your fitness plan, you can challenge your body, elevate your performance, and unleash your true fitness potential. Always prioritize proper form and listen to your body to avoid injury and ensure steady progress on your fitness journey.