Compound Lifts A
3 exercises · 9 sets · 30 min
SquatBarbell3 × 3–63:00
Bench PressBarbell3 × 3–63:00- Bent Over RowBarbell3 × 3–63:00
Compound Lifts: a strength training program
Few exercises, heavy sets. For 2 to 3 days a week.
- 2Workouts in rotation
- 2–3Sessions per week
- 30–40Minutes per session
- 3Sets per exercise
Shown with some experience. Tarvo adjusts the plan to your answers.
The strength plan alternates two short workouts of compound lifts: squat, bench press and row, then squat, overhead press, deadlift and pull-ups. You lift heavy for 3 to 6 reps with 3 minutes of rest, on 2 to 3 days a week.
A week with three workouts
- MonCompound Lifts A
- TueRest
- WedCompound Lifts B
- ThuRest
- FriCompound Lifts A
- SatRest
- SunRest
The two workouts
Who is the strength plan for?
For anyone whose main goal is strength and who trains 3 days a week or fewer. That’s also when Tarvo picks this plan if you have it build one for you.
You need a barbell with a rack and bench, plus a bar for pull-ups. If your main goal is muscle, Full body fits better.
Why is the plan built this way?
- Heavy loads: for maximal strength, heavy loads matter; for muscle growth, they matter less [1, 2]. Hence 3 to 6 reps.
- Long rest: for maximal strength, trained lifters benefit from rest over 2 minutes [3]. Tarvo plans 3:00 min.
- Few sets: for strength, more than about 4 sets per muscle per week add little [4]. So 3 to 4 exercises per workout are enough.
Can I change the plan?
Yes. In Tarvo it’s a regular plan: swap exercises and change sets and rep ranges. Sets per exercise follow your experience: 2 if you’re new, 3 with some experience, 4 if you’re experienced.
Beginners do 5 to 8 reps instead of 3 to 6, and no pull-ups yet.
Questions
Is this a 5x5 program?
No, but a close relative. Instead of 5 sets of 5, you do 3 sets of 3 to 6 reps, and Tarvo raises the reps first, then the weight.
When does the weight go up?
When your first set hits 6 reps and the others are no more than 2 below, or sooner if you could have done 3 or more after your last set. Then 2.5 kg (5 lb) goes on the bar. More in Progressive overload.
Will I build muscle with it too?
Yes. Muscles grow with heavy loads too, as long as the set gets close to failure [1, 2]. More sets bring more growth, though [4]; if muscle is your main goal, go with Full body.
How long does a workout take?
Workout A with 3 exercises about 30 minutes, workout B with 4 exercises about 40. That’s how Tarvo estimates duration from the number of sets.
Sources
- [1]Schoenfeld, Grgic, Ogborn, Krieger (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. J Strength Cond Res. doi 10.1519/jsc.0000000000002200Meta-analysis of 21 studies. Muscles grew equally with light and heavy loads; strength grew more with heavy loads.
- [2]Lopez et al. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Med Sci Sports Exerc. doi 10.1249/mss.0000000000002585Network meta-analysis of 28 studies. No difference in growth between light, moderate and heavy loads; heavy loads win for strength.
- [3]Grgic et al. (2018). Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength. Sports Med. doi 10.1007/s40279-017-0788-xReview of 23 studies. More than 2 minutes of rest for maximal strength in trained lifters.
- [4]Pelland, Remmert, Robinson, Hinson, Zourdos (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. SportRxiv (Vorabfassung). sportrxiv.orgMeta-regression of 67 studies. More sets bring more growth with diminishing returns; secondary muscles fit best counted as half.
Other plans
The strength plan is built into Tarvo.
As a starter plan, with a target for every set and 2.5 kg (5 lb) more as soon as you’re ready.
One email when Tarvo launches. Nothing else. Privacy
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