12 Week Compound Plan

The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Tuesday is legs and abs, Thursday is back and biceps, and then Friday is shoulders, traps, and abs. The cycle begins again on Monday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.