Are you tired of spending hours at the gym every week without seeing the results you desire? Do you want to achieve a chiseled, ripped physique in record time? If so, you’re in luck! In this article, we’ll introduce you to the 4-Day Compound Set Fast Shred Program, a proven and effective workout routine that will help you get ripped quickly.
Introduction: The Benefits of Compound Sets
Before we dive into the details of the 4-Day Compound Set Fast Shred Program, let’s first discuss the benefits of compound sets. Compound sets are a training method where you perform two or more exercises in a row without resting in between. By doing so, you increase the intensity of your workout and recruit more muscle fibers, leading to greater muscle growth and strength gains. Compound sets are also great for burning fat and increasing cardiovascular endurance, making them an ideal choice for anyone looking to get ripped.
The 4-Day Compound Set Fast Shred Program: Overview
The 4-Day Compound Set Fast Shred Program is a four-day workout routine that combines compound sets with high-intensity cardio and targeted isolation exercises. This program is designed to maximize muscle growth, fat burning, and cardiovascular endurance, allowing you to achieve a ripped, shredded physique in just four days a week.
Day 1: Chest and Triceps
On day one of the program, you’ll focus on your chest and triceps. The workout consists of three compound sets, followed by three isolation exercises, and finished with high-intensity cardio.
Compound Set 1: Bench Press and Incline Dumbbell Flyes
Perform 3 sets of 10-12 reps of bench press immediately followed by 10-12 reps of incline dumbbell flyes without resting in between.
Compound Set 2: Close-Grip Bench Press and Cable Tricep Pushdowns
Perform 3 sets of 10-12 reps of close-grip bench press immediately followed by 10-12 reps of cable tricep pushdowns without resting in between.
Compound Set 3: Dumbbell Pullovers and Dips
Perform 3 sets of 10-12 reps of dumbbell pullovers immediately followed by 10-12 reps of dips without resting in between.
Isolation Exercises:
- Dumbbell Flyes: 3 sets of 10-12 reps
- Skull Crushers: 3 sets of 10-12 reps
- Tricep Kickbacks: 3 sets of 10-12 reps
High-Intensity Cardio:
- 10 minutes of high-intensity interval training (HIIT) on the treadmill or stationary bike.
Day 2: Back and Biceps
On day two of the program, you’ll focus on your back and biceps. The workout consists of three compound sets, followed by three isolation exercises, and finished with high-intensity cardio.
Compound Set 1: Deadlifts and Chin-Ups
Perform 3 sets of 10-12 reps of deadlifts immediately followed by 10-12 reps of chin-ups without resting in between.
Compound Set 2: Barbell Rows and Hammer Curls
Perform 3 sets of 10-12 reps of barbell rows immediately followed by 10-12 reps of hammer curls without resting in between.
Compound Set 3: Lat Pulldowns and Preacher Curls
Perform 3 sets of 10-12 reps of lat pulldowns immediately followed by 10-12 reps of preacher curls without resting in between.
Isolation Exercises:
- Seated Cable Rows: 3 sets of 10-12 reps
- Standing Bicep Curls: 3 sets of 10-12 reps
- Reverse Grip Barbell Rows: 3 sets of 10-12 reps
High-Intensity Cardio:
- 10 minutes of HIIT on the rowing machine or stair climber.
Day 3: Shoulders and Abs
On day three of the program, you’ll focus on your shoulders and abs. The workout consists of three compound sets, followed by three isolation exercises, and finished with high-intensity cardio.
Compound Set 1: Military Press and Lateral Raises
Perform 3 sets of 10-12 reps of military press immediately followed by 10-12 reps of lateral raises without resting in between.
Compound Set 2: Front Raises and Rear Delt Flyes
Perform 3 sets of 10-12 reps of front raises immediately followed by 10-12 reps of rear delt flyes without resting in between.
Compound Set 3: Upright Rows and Shrugs
Perform 3 sets of 10-12 reps of upright rows immediately followed by 10-12 reps of shrugs without resting in between.
Isolation Exercises:
- Cable Crunches: 3 sets of 10-12 reps
- Russian Twists: 3 sets of 10-12 reps
- Hanging Leg Raises: 3 sets of 10-12 reps
High-Intensity Cardio:
- 10 minutes of HIIT on the elliptical or stationary bike.
Day 4: Legs
On day four of the program, you’ll focus on your legs. The workout consists of three compound sets, followed by three isolation exercises, and finished with high-intensity cardio.
Compound Set 1: Squats and Lunges
Perform 3 sets of 10-12 reps of squats immediately followed by 10-12 reps of lunges without resting in between.
Compound Set 2: Leg Press and Leg Curls
Perform 3 sets of 10-12 reps of leg press immediately followed by 10-12 reps of leg curls without resting in between.
Compound Set 3: Calf Raises and Jump Squats
Perform 3 sets of 10-12 reps of calf raises immediately followed by 10-12 reps of jump squats without resting in between.
Isolation Exercises:
- Romanian Deadlifts: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 10-12 reps
High-Intensity Cardio:
- 10 minutes of HIIT on the treadmill or stationary bike.
Conclusion
The 4-Day Compound Set Fast Shred Program is a highly effective workout routine that can help you achieve a ripped, shredded physique in just four days a week. By combining compound sets with targeted isolation exercises and high-intensity cardio, you’ll maximize your muscle growth, fat burning, and cardiovascular endurance, leading to the results you desire. Give it a try and see for yourself!
FAQs
- How long should I rest between compound sets?
- You should not rest between compound sets. Perform each exercise immediately after the other.
- Can I do this program if I’m a beginner?
- This program is designed for intermediate to advanced lifters. If you’re a beginner, it’s best to start with a simpler program and work your way up.
- How much weight should I use for each exercise?
- Use a weight that allows you to perform 10-12 reps with proper form.
- Can I do cardio on off days?
- Yes, you can do cardio on off days, but