Compound Movements 5 (Max Rodriguez) Science Behind the Plan: "Multi-joint exercises deliver the greatest growth stimulus for the entire body," says Max. This specialized plan develops the coordination, whole-body strength, and technical proficiency needed for mastering complex compound lifts. The program implements targeted compound exercises while building comprehensive body development.
6-Week Program: Week 1-2: Compound Foundation
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Day 1: boclr (back, core, chest, leg, arm) - Primary compounds
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8 reps × 4 sets per exercise with technical mastery emphasis
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Day 2: srslb (shoulder, arm, shoulder, leg, back) - Secondary compounds
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8 reps × 4 sets per exercise
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Day 3: clbor (chest, leg, back, core, arm) - Assistance compounds
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10 reps × 3 sets per exercise
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Total volume per week: =616 reps
Week 3-4: Compound Development
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Day 1: boclr (back, core, chest, leg, arm) - Primary compounds
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6 reps × 5 sets per exercise with progressive loading
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Day 2: srslb (shoulder, arm, shoulder, leg, back) - Secondary compounds
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6 reps × 5 sets per exercise
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Day 3: clbor (chest, leg, back, core, arm) - Assistance compounds
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8 reps × 4 sets per exercise
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Total volume per week: =620 reps
Week 5-6: Compound Mastery
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Day 1: boclr (back, core, chest, leg, arm) - Primary compounds
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5 reps × 6 sets per exercise including complex compound integration
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Day 2: srslb (shoulder, arm, shoulder, leg, back) - Secondary compounds
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5 reps × 6 sets per exercise
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Day 3: clbor (chest, leg, back, core, arm) - Assistance compounds
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6 reps × 5 sets per exercise
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Total volume per week: =690 reps