Compound Effect

Momentum

Functional Fitness, Functional Training, Bodybuilding
Coaches
Jordan Vieira and Yuri Ribeiro Schöffler

The Compound Effect is a 12 -week, high-impact training program designed for advanced lifters who want to build serious strength and muscular size with maximum efficiency.

Built on the principle that consistent focus on compound lifts yields exponential results, this program centers each workout around one major lift - Squat, Deadlift, Bench Press, or Power Clean - trained with intensity and precision.

You’ll train 3 days per week, giving your body time to recover, grow, and come back stronger each session. Every workout begins with a heavy, strength focused compound lift, followed by targeted hypertrophy work to support growth, improve mechanics, and build a more resilient physique.

$35
Get Compound Effect
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Maximized Strength Gains
Focus on compound lifts to significantly increase overall strength and power in just 12 weeks.
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Enhanced Functional Fitness
Weighted calisthenics improve body control, stability, and endurance for real-world strength and athletic performance.
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Balanced Muscle Development
Bodybuilding elements target weak points, ensuring muscular symmetry, aesthetics, and injury prevention.
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Explosive Power Output
The program’s combination of heavy lifting and dynamic movements builds the power needed for peak performance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Three full body sessions with a focus on athletic performance, for all levels.
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Mental Exercises
Inspiration and tools to build mental resilience and stay motivated.
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Exercise Video Guidance
Instructional videos explaining form and technique to guide your practice and make execution easy.
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Team MOMENTUM
Join our supportive community that helps you grow and thrive.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell
Recommended
Resistance band
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Down dog to seal

3 x 5

A2

Perfect Stretch

3 x 10

B1

GHD Hip Extensions

3 x 15

B2

Vertical jumps

3 x 5

B3

SL Pogos

3 x 20

C

Gorilla rows

3 x 12

D

Barbell Power Clean

3 x 5

E

Deadlift w/ barbell

5 x 5

F

Strict dip

5 x 5

G

DB incline press

3 x 15

Tuesday
Week 1 Day 3

A1

Scorpions

3 x 10

A2

Adductor dip

3 x 20

B1

Hamstring walk out

3 x 10

B2

Split stance hold with lifted heel

3 x 0:40

C

Front loaded partial squat hold with Miniband

3 x 0:20

D

Back squat w/ barbell

3 x 6

E

Barbell reverse lunge

3 x 10

F

Chin ups

4 x 8

G

Chest supported DB row

3 x 10

Thursday
Week 1 Day 5

A1

Banded plyo push ups

3 x 10

A2

Body row

3 x 10

A3

Renegade row

3 x 10

B

Bench press w/ barbell

5 x 5

C

Push press w/ Barbell

3 x 12

D

SA DB Row

3 x 20

E1

Cable triceps push down

3 x 15

E2

Cable curls

3 x 15

Coaches
More from Momentum
coach-avatar Jordan Vieira

Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.

coach-avatar Yuri Ribeiro Schöffler

A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.

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Unlock Your Strength Potential

Build raw strength through heavy compound lifting, while layering in muscle mass through intelligently programmed accessory work - all in a lean, high-performance 3-day structure.

Get Compound Effect
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FAQs
Who is this program for?
This program is ideal for individuals looking to build significant strength, power, and muscular development. Whether you’re an athlete, fitness enthusiast, or someone ready to take their training to the next level, this program is designed to deliver results.
How many days per week is the program?
The program includes 3 full-body lifting sessions per week. Each workout is structured to target all major muscle groups while incorporating compound lifts, weighted calisthenics, and bodybuilding movements for optimal results.
What equipment do I need?
You’ll need access to basic gym equipment such as barbells, dumbbells, weight plates, pull-up bars, and a dip station. Weighted calisthenics options can also be adjusted based on your equipment availability.

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