looking for a heavy compound routine

I can't think of any routines without a lot of focus on compounds

You could just make up a 4 day split
You could do ABBH
You could do TBT
You could head over to crossfit

I really can't think of any legitimate exercise programs that don't focus on compounds.

 

Starting Strength, Stronglifts, 8x8, Madcow... EXrx has a great push, pull, leg split that I used for awhile.

 

BB Squat - one set of 8-12 reps
BB Deadlift - One set of 8-12 reps
BB Shoulder Press - one set of 8-12 reps
BB Bent over row - 0ne set of 8-12 reps
BB Bench Press - one set of 8-12 reps

Do as many reps as possible until failure. If you can not complete 8 reps, decrease weight by 5% next workout. If you can complete 12 reps or more, increase weight 5% next workout. Rest 60 sec between sets. All reps should be done in a slow and controlled manner with a 3 sec up and 3 sec down cadence.

You should complete workout in about 10-11 minutes. If done as instructed, it should be all you need. But If for some reason you want to do cardio, always perform it after weight training. The clock is running. Three days a week, you could increase strength about 20% in 6 weeks and you could gain 5 lbs of muscle. Always remember do as many reps as possible in good form, each exercise.

At home 5 days a week do one set of crunches using a 10 sec up and 5 sec down cadence. Your abs should be under tension for 15 sec each rep. Go to failure. If you exceed 12 reps next workout add 10 lbs weight, held at chest.

Diet for bulk, 2800 calories, increase them 100 calories each week so you are 3500 during 6th week.

 

It is a high intensity workout or HIT. The rep format and cadence causes a triple progression. You are increasing (1) Time under tension, (2) Reps, (3) increasing weight. The cadence increases your time under tension, but it also help you maintain a safe non-ballistic movement, helping to prevent muscle tears.

Going to failure assures you have gotten the most out of your muscle, you aren't saving anything back for more sets. You have gotten max contraction from your muscle.

Your short rest period will bring about a cardio effect on your body. The normal rest periods and fast rep speeds, a person can spend more time resting then they do exercising.

Of course, cutting workout times while getting a fully effective workout leaves you time for a real life. I enjoy working out but I like other facets of life even more where I can enjoy the body exercise provides.

A compound exercise is simply one that involves multiple joints. You bring more muscles into play. I provided you a totally compound exercise routine because that is what you ask for. Isolation exercises have their place in any exercise program, so do this one for 6 weeks then move to a balance in your exercises.

 

Wouldn't you want to do shoulders last as they are the smallest muscle of the group here?

 

I moved it where I put it because I didn't want two pressing movements in a row. I also consider shoulders and traps as one body part making them larger than chest. the abbreviated routine didn't give me moving room without isolation moves. Normally I would put workouts in a legs and hips, back, shoulders and traps, chest, arms and abs order.

Both the press and the bench press put a lot of effort on the triceps.

 

You just have to get used to it. Just think you are probably keeping your muscles under tension 3 times as long as you used to. When it becomes second nature, the strength you will obtain from one set done as instructed will see you quickly progress. Then when you sling them around fast as you demonstrate strength by 1maxreps you will see why I said I guess 20-30% increase in 6 weeks.

By the way what did you not reach 8 reps on? And what did you exceed 12 reps on? Were you using your old 3 set weight for one HIT set?

I bet you probably didn't feel like that after 30 reps of normal crounchs? Keep it up, those abs will pop out in 6 weeks.

The sweat sounds good, keep it up. Did you get finished in 12 minutes or so?

 

If your cutting i'd suggest some HIIT type work after your sessions. Afterall, there only 15-20min.

If we could get in good shape with only a hour a week i really believe the fitness industry would of caught on and followed the natural course.

 

Yeah that's for sure. HIIT type work is even harder after strength training. However, if you can do it you will have more rest days or be able to do more sessions of HIIT.

A personal decision IMO, i do it after training sometimes and/or on off days.

It all comes down to work. IMO.

 

If you're doing a real HIT workout - miximum intensity to failure - there would be no way to perform HIIT cardio afterwards. The workout serves as your cardio often times. Moving between exercises with little to no rest...

 

What about a new lifter?

Most will hardly lift 12 for 150lbs? I doubt he couldn't do some metabolic type work after that....

 

He is 6' and 180 lbs on a slow cut. I think when he starts building muscle and increasing strength. He will actually maintain his weight and replace what little fat he might have with more compact muscle. He doesn't need to do a non-muscle building activity like HIIT. He will increase metabolism with more active muscle. Remember our body burns 60-85% of our calories while at rest in the BMR.

So I would like to see him finish the 6 weeks weighting 175-180lbs and picking up about 5lbs of muscle. He hasn't talked diet yet.

 

Lets see.

So what do you suggest a regular and fit person to do the other 167 hours in 7 days? Recover?

 

No, enjoy life. At 19, I am sure he has many things to do beside doing cardio. I sure as hell did, didn't you. He hasn't mentioned any pressing reason to get down to 4% body fat or doing a 600lb deadlift or a marathon.

I am sure he was breathing heavy and his heart was pumping when he finished his 17 min workout. That sounds like a cardio effect. As he progresses with more weight, he should see more results.