StrengthFull Body — Compound Lifts
A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a standing chest press, low seated rows and alternating overhead presses cover push and pull, and cable twists finish the trunk with a full minute of rotational work.
Full Body — Compound Lifts at a glance
- Level
- Intermediate
- Duration
- 60 minutes
- Exercises
- 5
- Estimated burn
- ~500 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Back, Quads, Hamstrings, Shoulders, Core
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Full Body — Compound Lifts
- 4 × 6
- 3 × 8
- 3 × 8
- 3 × 10
- 3 × 60s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Full Body — Compound Lifts
Six-rep sets mean load: rest two minutes and treat each set seriously. The alternating overhead press is secretly a core exercise — resist the lean toward the working arm. Run this two or three times a week and it is a complete programme on its own.
Full Body — Compound Lifts — questions
How long does Full Body — Compound Lifts take?
About 60 minutes from the first set to the last. The session contains 5 exercises and burns roughly 500 kcal for an average trainee.
What equipment do you need for Full Body — Compound Lifts?
Gym machines and cables. The session is built around Barbell full squat back POV, Lever Standing Chest Press, Cable low seated row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Full Body — Compound Lifts suitable for beginners?
Full Body — Compound Lifts is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Full Body — Compound Lifts work?
Chest, Back, Quads, Hamstrings, Shoulders, Core. 5 exercises, starting with Barbell full squat back POV, Lever Standing Chest Press, Cable low seated row.
Is Full Body — Compound Lifts free?
Yes. Full Body — Compound Lifts is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Full Body — Compound Lifts into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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