Compound Performance
The original AMRAP Program.
Written by Matt Domney specifically for Kyle Dobbs, this program will get you bigger, faster, and absolutely stronger!
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Safety Bar Squat
3 x 8
B
Wall Reference Split Squat
4 x 10
C
Hooklying Close Grip Bench
4 x 5
D
Wall Reference Seated DB OHP
3 x 15
E
Tricep Rope Pulldowns
3 x 10
F
ISO Trap Bar Deadlift
1 x 2:00
A
Airdyne
1 x 2
B
Russian KB Swing
1 x 100
A
Incline Bench Press
4 x 10
B
DB Floor Press
3 x 12
C
Trap Bar Deadlift
3 x 6
D
Glute-Ham Raise
3 x MAX
E
Chest-Supported DB Row
3 x 15
F
Zercher Squat ISO
1 x 2:00
A
Reverse Sled Drag
1 x 10:00
B
LICT Low Box Stepups
1 x 10:00
C1
Hammer Curl
3 x 10
C2
DB Reverse Curl
3 x 10
C3
Seated Incline DB Curls
3 x 10
C4
Seated Incline DB Skullcrushers
3 x 10
C5
DB Triceps Pullover
3 x 10
C6
Tate Press
3 x 10
A
Trap Bar Deadlift
8, 8, 8, MAX @ 62.5 %
B
Bench Press
8, 8, 8, MAX @ 62.5 %
C1
Bulgarian Split Squat
4 x 12
C2
Lying Leg Curl
4 x 12
D
Tall Kneeling Alternating Landmine Press
2 x 10
E
Hanging Knee Raise
3 x MAX
A
Airdyne
1 x 5:00
B
Sled Push
1 x 5 @ 230 lb
C1
Barbell Bicep Curl
4 x 10
C2
Dip
4 x 10
C3
DB Lateral Raise
4 x 10
C4
Ab Wheel
4 x 10
