{"id":42473,"date":"2022-04-12T23:22:55","date_gmt":"2022-04-12T23:22:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42473"},"modified":"2025-08-29T08:29:46","modified_gmt":"2025-08-29T08:29:46","slug":"3-day-compound-workout-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/","title":{"rendered":"3-Day Compound Workout Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#What_Are_Compound_Exercises\" >What Are Compound Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Benefits_of_Compound_Exercises\" >Benefits of Compound Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Improves_Intermuscular_Coordination\" >Improves Intermuscular Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Time-Efficient\" >Time-Efficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Provides_Cardiovascular_Training_Benefits\" >Provides Cardiovascular Training Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Provides_Dynamic_Flexibility\" >Provides Dynamic Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Improves_Movement_Efficiency\" >Improves Movement Efficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Burns_More_Calories\" >Burns More Calories<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#What_Is_the_Best_Compound_Workout_Routine\" >What Is the Best Compound Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Mastering_the_Right_Technique\" >Mastering the Right Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Starting_Slow_and_Listening_to_Your_Body\" >Starting Slow and Listening to Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Remembering_to_Warm_Up_and_Cool_Down\" >Remembering to Warm Up and Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Best_3-day_Compound_Workout_Routine\" >Best 3-day Compound Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#The_Routine\" >The Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Day_1_Chest_Triceps_And_Back_Muscles\" >Day 1: Chest, Triceps, And Back Muscles<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Pull-ups_4_sets_of_5_%E2%80%93_8_reps\" >Pull-ups: 4 sets of 5 &#8211; 8 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Barbell_bench_press_4_sets_of_12_10_8_and_6_reps\" >Barbell bench press: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Standing_barbell_overhead_press_4_sets_of_12_10_8_and_6_reps\" >Standing barbell overhead press: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Face_pulls_4_sets_of_12_reps\" >Face pulls: 4 sets of 12 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Triceps_dips_2_sets_of_12_to_15_reps_each\" >Triceps dips: 2 sets of 12 to 15 reps each<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Day_2_Chest_Back_And_Biceps\" >Day 2: Chest, Back, And Biceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Deadlifts_4_sets_of_5_reps_each\" >Deadlifts: 4 sets of 5 reps each<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Parallel_dips_5_sets_of_5-10_reps\" >Parallel dips: 5 sets of 5-10 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Incline_DB_bench_press_4_sets_of_12_10_8_and_6_reps\" >Incline DB bench press: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Dumbbell_row_4_sets_of_12_10_8_and_6_reps\" >Dumbbell row: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Plank_Hold_for_about_60_seconds\" >Plank: Hold for about 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Standing_barbell_curl_3_sets_of_8_reps_each\" >Standing barbell curl: 3 sets of 8 reps each<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Day_3_Legs_And_Shoulders\" >Day 3: Legs And Shoulders<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Lunges_3_sets_of_10_to_12_reps_each\" >Lunges: 3 sets of 10 to 12 reps each<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Squats_3_sets_of_8_to_10_reps_each\" >Squats: 3 sets of 8 to 10 reps each<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Seated_lateral_raises_3_sets_of_10_to_12_reps_each\" >Seated lateral raises: 3 sets of 10 to 12 reps each<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Barbell_drag_curl_4_sets_of_12_10_8_and_6_reps\" >Barbell drag curl: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Decline_bench_press_4_sets_of_12_10_8_and_6_reps\" >Decline bench press: 4 sets of 12, 10, 8, and 6 reps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Foods_to_Eat_During_a_3-day_Compound_Workout_Routine\" >Foods to Eat During a 3-day Compound Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Monday\" >Monday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Tuesday\" >Tuesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Wednesday\" >Wednesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Thursday\" >Thursday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Friday\" >Friday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Saturday\" >Saturday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Sunday\" >Sunday<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#3-day_Compound_Workout_Routine_Beginners_Tips\" >3-day Compound Workout Routine Beginners Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Pick_the_Right_Amount_of_Weight\" >Pick the Right Amount of Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Dont_Overtrain\" >Don\u2019t Overtrain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Choose_the_Right_Exercises\" >Choose the Right Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Can_I_do_compound_exercises_3_times_a_week\" >Can I do compound exercises 3 times a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Are_3-day_workouts_effective\" >Are 3-day workouts effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Can_I_do_full_body_3_times_a_week\" >Can I do full body 3 times a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#Are_3_compound_exercises_enough\" >Are 3 compound exercises enough?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all have our own reasons for working out. Goals may range from being health-motivated to just having a beach-ready body for summer.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Gym-Workuot-Plan3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, what remains true for everyone is that, at times, working out can be very frustrating, particularly when you hit that plateau phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll tell you why you need a compound workout routine and how you can safely pull it off.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Compound_Exercises\"><\/span><b>What Are Compound Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises are those that engage multiple major muscle groups at the same time. They are considered to be one of the fastest ways of making progress in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies have indicated that compound exercises are the fastest avenue for building muscle mass and gaining muscle strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Isolation exercises generally involve the activation of only one joint or muscle group at a time, but compound exercises utilize several joints, in addition to major muscle groups with free weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of compound exercises don\u2019t stop at just increasing muscle mass and muscle strength. There are five other reasons why you should add compound exercises to your workout routine.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_compound_workout_routine\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-8-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Compound_Exercises\"><\/span><b>Benefits of Compound Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a compound workout routine can be good for your health in more ways than you think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improves_Intermuscular_Coordination\"><\/span><b>Improves Intermuscular Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermuscular coordination means the interaction of several muscles or muscle groups around your joints. For example, it can describe your gluteal complex (gluteus maximus, medius, and minimus) that controls the motion of your hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises such as lunges or squats that move your hips in all three planes can have a positive effect on how your muscles work together (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time-Efficient\"><\/span><b>Time-Efficient<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is probably one of the biggest benefits of compound exercises. It\u2019s simple &#8211; adding compound exercises to your workout routine means you get more done in less time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you have a packed schedule, this may be exactly what you need to achieve your fitness goals.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_compound_workout_routine\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Provides_Cardiovascular_Training_Benefits\"><\/span><b>Provides Cardiovascular Training Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercises are meant to increase the efficiency of your heart functioning as a pump. Activities such as cycling and running together with others that engage significant muscle tissues are the \u201ctraditional\u201d way of achieving this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, sitting in a leg extension machine while doing knee extensions or bicep curls only engages a few muscle tissues. As a result, these exercises are more suitable for focusing on isolated strength (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, moves such as medicine ball chops, burpees, and squats to shoulder presses are compound exercises that engage the entire body. This exerts some extra challenge on your heart to pump the blood for fueling and activating your muscles (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Provides_Dynamic_Flexibility\"><\/span><b>Provides Dynamic Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whenever flexibility is mentioned, the first thing that comes to mind is often <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">static stretching.<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Holding muscles in a lengthened position is generally effective in reducing muscle tension (think of yoga poses). However, the downside is that your neurological activity will also be reduced, which is not recommended before dynamic activities (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Workouts involving working through an active range of motion are considered to be a form of <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\">dynamic stretching<\/a>. This means they move your muscles through a certain range, usually under load, which can help increase flexibility.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improves_Movement_Efficiency\"><\/span><b>Improves Movement Efficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you ever noticed that bodybuilders appear to move in a stiff and restricted manner? This can be due to their focus on training muscle groups separately, which can reduce the efficiency of muscle groups working together in a coordinated manner. Compound exercises can help develop muscular coordination and promote effective motor unit firing to enhance muscle contractions. As a result, the timing of muscle contractions becomes more efficient (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding compound exercises to your workout routine can go a long way to developing movement patterns and promoting balance. This can lead to an increase in your overall quality of life (<\/span><a href=\"https:\/\/www.marieclaire.co.uk\/life\/health-fitness\/best-compound-exercises\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burns_More_Calories\"><\/span><b>Burns More Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As compound exercises engage multiple muscle groups at once, more energy will be required to perform them. This means exercises that engage more muscle tissues require more oxygen, which ultimately increases the amount of energy you expend, resulting in a higher calorie burn. (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Our <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises for weight loss<\/a> article explains this in detail.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Compound_Workout_Routine\"><\/span><b>What Is the Best Compound Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question is dependent on several factors. For example, what is your fitness level? Are you planning to work out at home or the gym? In this section, we look at various 3-day compound workout routines to help you pick what works best for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-6.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Before we get to the good stuff, there are some important safety precautions you should take to avoid unnecessary injuries, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mastering_the_Right_Technique\"><\/span><b>Mastering the Right Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Always keep in mind that you\u2019re engaging multiple muscles simultaneously. Therefore, it\u2019s essential that you master the right form and technique to avoid straining any of the muscles that are being worked on.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Starting_Slow_and_Listening_to_Your_Body\"><\/span><b>Starting Slow and Listening to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rushing through the entire process can prove both inefficient and counterproductive. You may also end up overtraining without making much progress and increase your risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, always pay attention to your body. If you feel fatigued or increasingly uncomfortable, stop and take a break.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Remembering_to_Warm_Up_and_Cool_Down\"><\/span><b>Remembering to Warm Up and Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take about 5 to 10 minutes before and after every workout session to warm up and cool down. Light cardio activities, such as walking, get your muscles ready and may help reduce delayed onset muscle soreness (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\"><i>16 Benefits of Full-Body Workout: What Can a Compound, Full-Body Workout Do for You?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_3-day_Compound_Workout_Routine\"><\/span><b>Best 3-day Compound Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your goal is to build muscle strength and mass, then you\u2019re in the right place. This 3-day compound has been crafted to work on both your upper and lower body each time you work out. Read how this can be done at home in our at-home workouts for moms blog.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Routine\"><\/span><b>The Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here\u2019s what your week will look like when you follow a 3-day full-body compound <a href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\">workout routine for mass<\/a> and strength gains:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">chest, triceps, and back<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">rest and recovery or light cardio<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">chest, back, and biceps<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">rest and recovery or light cardio<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">legs and shoulders<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">rest and recovery or light cardio<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that your engagement in cardio activities should be dependent on your fitness level. It may be best to allow yourself to recover for 1 to 3 minutes between each set.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-3.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Chest_Triceps_And_Back_Muscles\"><\/span><b>Day 1: Chest, Triceps, And Back Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-ups_4_sets_of_5_%E2%80%93_8_reps\"><\/span><b>Pull-ups: 4 sets of 5 &#8211; 8 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand under a pull-up bar, with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach up and grip the bar with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms fully, allowing your body to hang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body upward until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body slowly back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_bench_press_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Barbell bench press: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands just wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the bar off the rack and lower it toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar back up until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_barbell_overhead_press_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Standing barbell overhead press: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the barbell at your upper chest, with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press the bar upward until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar slowly back to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Face_pulls_4_sets_of_12_reps\"><\/span><b>Face pulls: 4 sets of 12 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope to a high pulley.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the rope with both hands, palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back so your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the rope toward your face, keeping your elbows high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_dips_2_sets_of_12_to_15_reps_each\"><\/span><b>Triceps dips: 2 sets of 12 to 15 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands shoulder-width apart on a bench or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body toward the floor, bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_compound_workout_routine\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Chest_Back_And_Biceps\"><\/span><b>Day 2: Chest, Back, And Biceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts_4_sets_of_5_reps_each\"><\/span><b>Deadlifts: 4 sets of 5 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and the barbell over your midfoot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and knees to grab the bar with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and lats engaged and lift the bar by pushing through the floor with your feet to stand up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips forward and pull your shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar to the floor and repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Parallel_dips_5_sets_of_5-10_reps\"><\/span><b>Parallel dips: 5 sets of 5-10 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the parallel bars and lift yourself until you&#8217;re in the starting position with your arms locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body while leaning forward and flaring your elbows out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your shoulders are below your elbows, push yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_DB_bench_press_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Incline DB bench press: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back on an incline bench with a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the weights at shoulder-width with your palms facing your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells up until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them slowly back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_row_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Dumbbell row: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with a dumbbell in each hand and bend over at the waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and pull the weights up to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights slowly back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Hold_for_about_60_seconds\"><\/span><b>Plank: Hold for about 60 seconds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a push-up position, but rest your weight on your forearms rather than your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and hold this position for approximately 60 seconds or as long as you\u2019re able to maintain proper form.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_barbell_curl_3_sets_of_8_reps_each\"><\/span><b>Standing barbell curl: 3 sets of 8 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with a barbell in your hands at arm&#8217;s length. Your grip should be shoulder-width, and the palms of your hands should face forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms still, curl the weights while contracting your biceps as you breathe out. Only your forearms should move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue the movement until your biceps are fully contracted and the bar is at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start to bring the bar back to the starting position as you breathe in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Legs_And_Shoulders\"><\/span><b>Day 3: Legs And Shoulders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_3_sets_of_10_to_12_reps_each\"><\/span><b>Lunges: 3 sets of 10 to 12 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step forward with your right foot and lower yourself into a lunge, so both knees are bent at a 90-degree angle or a comfortable depth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_3_sets_of_8_to_10_reps_each\"><\/span><b>Squats: 3 sets of 8 to 10 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initiate the movement by pushing your hips back while allowing your knees to drive forward over your mid-foot. Aim to get your thighs parallel to the floor, with your weight evenly distributed through your whole foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your feet and legs to stand up and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_lateral_raises_3_sets_of_10_to_12_reps_each\"><\/span><b>Seated lateral raises: 3 sets of 10 to 12 reps each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the edge of a bench with dumbbells by your sides. Keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the dumbbells to the side until your arms are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back down to your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_drag_curl_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Barbell drag curl: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with a barbell in your hands at arm&#8217;s length. Your grip should be shoulder-width and the palms of your hands should be facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows still, curl the bar as close to your body as possible while contracting your biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the bar back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decline_bench_press_4_sets_of_12_10_8_and_6_reps\"><\/span><b>Decline bench press: 4 sets of 12, 10, 8, and 6 reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure your legs at the end of the decline bench and slowly lie back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with a shoulder-width grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar slowly to your lower chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar back to the starting position as you breathe out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps and sets.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\"><i>16 Benefits of Full-Body Workout: What Can a Compound, Full-Body Workout Do for You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_to_Eat_During_a_3-day_Compound_Workout_Routine\"><\/span><b>Foods to Eat During a 3-day Compound Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the best results from this workout routine, you must be just as careful about what you eat. This is because the food you eat can either hinder or supplement your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Firstly, it\u2019s important to ensure you consume enough protein for your individual requirements. Protein helps with muscle tissue repair after strenuous workout sessions and is essential for muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next on the list is carbs. They are the body\u2019s primary source of fuel for workouts and muscle building. Certain carbohydrate sources can also provide essential micronutrients such as zinc, iron, and magnesium that help with cell growth and development (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber is also just as important in the grand scheme of things. It is satiating and takes longer to digest, which means that it will make you feel full for longer periods. This means you\u2019re unlikely to snack on junk food that can end up undoing every gain you\u2019ve made (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, fruits and vegetables are also important. They provide essential vitamins, minerals, and nutrients such as potassium and magnesium that help regulate contractions during heavy lifting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a 7-day meal plan you can try out:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">3 scrambled eggs, 2 slices of\u00a0 wholemeal toast, \u00bc avocado, and a large handful of spinach<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 small banana and a protein shake with 30 g whey protein powder<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">3 salt and vinegar rice cakes, tuna mayonnaise sandwich, and an orange<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">25 g Brazil nuts<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">grilled paprika chicken and vegetables with 200 g lightly buttered new potatoes.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder mixed with 100 g low-fat Greek yogurt with a small sliced frozen banana<\/span><\/li>\n<\/ul>\n<p><b>Calories:<\/b><span style=\"font-weight: 400;\"> 2,510 <\/span><b>Protein:<\/b><span style=\"font-weight: 400;\"> 242 g <\/span><b>Carbs:<\/b><span style=\"font-weight: 400;\"> 197 g <\/span><b>Fat:<\/b><span style=\"font-weight: 400;\"> 86 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuesday\"><\/span><b>Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">cheese, mushroom, and onion omelet with a slice of lightly buttered wholemeal toast<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g peanut butter and an apple<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">sandwich with 2 slices of ricotta between 2 slices of wholemeal bread with sliced tomatoes and an orange<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">50 g beef jerky<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">grilled salmon and vegetables<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder mixed with 150 g low-fat Greek yogurt with 100 g frozen berries<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,271 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">169 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">189 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">106 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">cheese omelet served with a large handful of spinach, tomatoes, some lentils, and a slice of lightly buttered toast<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">protein shake containing 30 g whey powder and 200 ml skimmed milk, served with a small banana<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">salmon and avocado salad<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">25 g almonds<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of honey and mustard chicken<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder combined with 150 g low-fat Greek yogurt and a handful of frozen grapes<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,515 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">223 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">194 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">92 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">3 scrambled eggs served with 70 g smoked salmon and a handful of cherry tomatoes, sliced red pepper, a large handful of spinach, and 25 g Brazil nuts<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">protein shake with 30 g whey protein powder and 200 ml semi-skimmed milk served with 1 small banana<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">200 g chicken, tomato, and avocado sandwich on wholemeal bread served with 3 salt and vinegar rice cakes<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">50 g beef jerky<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">large turkey burgers<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder combined with 100 g low-fat Greek yogurt served with 1 small sliced frozen banana<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,482 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">238 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">142 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">109 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">3 soft-boiled eggs served with lightly buttered wholemeal toast and a small handful of nuts<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g peanut butter and 1 apple<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">tuna nicoise salad<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack<\/b><span style=\"font-weight: 400;\">: 25 g cashew nuts<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">power prawn curry<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">50 g dark chocolate<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,364 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">181 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">203 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">92 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Saturday\"><\/span><strong>Saturday<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">4 scrambled eggs served with \u00bd avocado mashed and spread over wholemeal toast and a handful of cherry tomatoes<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">smoothie with 1 blended apple, 1 large handful spinach, 100 g frozen berries, 10 g clear honey, 1 carrot, \u00bd teaspoon ginger, and 100 ml water<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">tuna melt on 2 slices of wholemeal bread<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder combined with 150 g low-fat Greek yogurt served with 1 handful frozen grapes<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 pot pork stew served with 100 g of potatoes and broccoli<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 small bag salted popcorn<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,454 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">230 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">161 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">99 g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sunday\"><\/span><strong>Sunday<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">chia seed power pot served with 25 g Brazil nuts<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g peanut butter and 1 apple<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 250 g roasted beef, carrots, green beans, 200 g roast potatoes, broccoli served with some gravy<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">20 g cheddar cheese served with a handful of grapes<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">roast beef sandwich<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">30 g whey protein powder combined with 150 g low-fat Greek yogurt and 10 g frozen berries<\/span><\/li>\n<\/ul>\n<p><b>Calories: <\/b><span style=\"font-weight: 400;\">2,394 <\/span><b>Protein: <\/b><span style=\"font-weight: 400;\">197 g <\/span><b>Carbs: <\/b><span style=\"font-weight: 400;\">172 g <\/span><b>Fat: <\/b><span style=\"font-weight: 400;\">103 g<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Cover-Cutting-Meal-Plan-Male-Middle-Age-Man-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-day_Compound_Workout_Routine_Beginners_Tips\"><\/span><b>3-day Compound Workout Routine Beginners Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Perhaps this is your first time trying out this type of workout program and you\u2019re wondering how you\u2019ll pull through it. There\u2019s no need to worry and here are four essential tips that will make your journey easier.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pick_the_Right_Amount_of_Weight\"><\/span><b>Pick the Right Amount of Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make any progress, you\u2019ll need to pick weights that will challenge your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you should avoid going for weights that are too heavy or too light. Here\u2019s a good rule of thumb, aim for 1-3 sets of 8-12 repetitions for each muscle group and aim for 2 &#8211; 3 sessions per week. You should choose the weight based on the above values.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span><b>Get Enough Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is particularly important when it comes to working out and gaining muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you get about 7 to 9 hours of quality sleep to help your body maximize recovery and muscle growth (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling to get quality sleep time, you can try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporating relaxation exercises such as yoga into your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changing your sleep environment. Try a cooler, warmer, or darker setting based on your preference.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding training close to bedtime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting your screen time in the evening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding eating too close to bedtime.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Overtrain\"><\/span><b>Don\u2019t Overtrain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training too much can be counterproductive and can end up undoing all the progress you\u2019ve made. In addition, you\u2019ll increase your risk of injury as you\u2019ll be fatigued and won\u2019t be able to focus on the right form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, ensure you prioritize the most important exercise in your workout in order to get the most out of the program.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_the_Right_Exercises\"><\/span><b>Choose the Right Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choosing the right exercises is just as important as picking the right weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While our <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">3-day split compound workout routine for beginners<\/a> has been carefully crafted, you should ultimately go for what best works for you (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a44561383\/compound-exercises\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises that incorporate the use of weights are good for you. However, this doesn\u2019t mean that isolation exercises are not good or inefficient. They\u2019re actually the best if you\u2019re feeling less energetic and just want to focus on one muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, do you need both compound and isolation workout 3-day routines? Well, that\u2019s ultimately dependent on your goals and fitness levels. Our \u2018<a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-flat-stomach\/\">how to get a flat stomach<\/a>\u2019 article details how to achieve some of these goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-4.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_compound_exercises_3_times_a_week\"><\/span><strong>Can I do compound exercises 3 times a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can do compound exercises 3 times a week. In fact, this is the recommended frequency for a compound workout routine at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several reasons why this is a good idea. Firstly, compound exercises work multiple muscle groups at the same time, so you\u2019re getting a full-body workout with each session (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, compound exercises tend to use heavier weights, so giving your muscles more time to rest and recover is beneficial for progress (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s also important not to overdo it. If you feel excessively sore or fatigued, you should take an extra day of rest before your next workout.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_3-day_workouts_effective\"><\/span><strong>Are 3-day workouts effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 3-day workouts can be very effective for building strength and muscle mass. As long as you perform compound exercises and challenge your muscles with progressive overload (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), you can expect to see great results from a 3-day workout routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_full_body_3_times_a_week\"><\/span><strong>Can I do full body 3 times a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can do a full-body workout 3 times a week. This is a great option for those with busy schedules or for beginners who are just starting out. As previously mentioned, compound exercises work multiple muscle groups at once, so performing them in a full-body routine allows for maximum efficiency and time-saving.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_3_compound_exercises_enough\"><\/span><strong>Are 3 compound exercises enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For beginners, 3 compound exercises may be enough to build a solid foundation, in the sense that you\u2019re working all major muscle groups (<\/span><a href=\"https:\/\/www.marieclaire.co.uk\/life\/health-fitness\/best-compound-exercises\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As you progress and your muscles become stronger, you may want to add more compound exercises or incorporate isolation exercises for specific muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the number of compound exercises that are needed for an effective workout will vary from person to person based on their fitness goals and experience levels. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Compound_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/walking2-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises are probably one of the most efficient workouts when it comes to gaining muscle mass and strength. So a 3-day structured compound workout routine is likely to result in a balanced physique and increased strength and muscle mass for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if it doesn\u2019t work for you, try including a variety of compound exercises until you find what you\u2019re most comfortable with. Finally, remember the basics: lift progressively, eat plenty of healthy food, and get enough sleep.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all have our own reasons for working out. Goals may range from being health-motivated to just having a beach-ready body for summer. However, what remains true for everyone is that, at times, working out can be very frustrating, particularly when you hit that plateau phase. In this article, we\u2019ll tell you why you need [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[158,159],"coauthors":[45],"class_list":["post-42473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-tuesday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Compound Workout Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Stuck in a phase? Here\u2019s a \u2605 3-DAY COMPOUND WORKOUT \u27a4 routine to get you back on track and in shape, including how to safely pull it off.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Compound Workout Routine\" \/>\n<meta property=\"og:description\" content=\"Stuck in a phase? Here\u2019s a \u2605 3-DAY COMPOUND WORKOUT \u27a4 routine to get you back on track and in shape, including how to safely pull it off.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-29T08:29:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/3-Day-Compound-Workout-Routine-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"3-Day Compound Workout Routine\",\"dateModified\":\"2025-08-29T08:29:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/\"},\"wordCount\":3435,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/3-Day-Compound-Workout-Routine-1.png\",\"keywords\":[\"Tuesday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all have our own reasons for working out. Goals may range from being health-motivated to just having a beach-ready body for summer.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, what remains true for everyone is that, at times, working out can be very frustrating, particularly when you hit that plateau phase.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll tell you why you need a compound workout routine and how you can safely pull it off.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Compound Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Compound exercises are those that engage multiple major muscle groups at the same time. They are considered to be one of the fastest ways of making progress in the gym.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some studies have indicated that compound exercises are the fastest avenue for building muscle mass and gaining muscle strength (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Isolation exercises generally involve the activation of only one joint or muscle group at a time, but compound exercises utilize several joints, in addition to major muscle groups with free weights.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The benefits of compound exercises don\u2019t stop at just increasing muscle mass and muscle strength. 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Goals may range from being health-motivated to just having a beach-ready body for summer.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, what remains true for everyone is that, at times, working out can be very frustrating, particularly when you hit that plateau phase.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll tell you why you need a compound workout routine and how you can safely pull it off.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Compound Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Compound exercises are those that engage multiple major muscle groups at the same time. They are considered to be one of the fastest ways of making progress in the gym.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some studies have indicated that compound exercises are the fastest avenue for building muscle mass and gaining muscle strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820232\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Isolation exercises generally involve the activation of only one joint or muscle group at a time, but compound exercises utilize several joints, in addition to major muscle groups with free weights.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The benefits of compound exercises don\u2019t stop at just increasing muscle mass and muscle strength. There are five other reasons why you should add compound exercises to your workout routine.<\/span>\r\n\r\n<strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_compound_workout_routine\">Start using our app and watch the magic ha ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/","url":"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/","name":"3-Day Compound Workout Routine - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/3-day-compound-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/3-Day-Compound-Workout-Routine-1.png","dateModified":"2025-08-29T08:29:46+00:00","description":"Stuck in a phase? 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