Definition
Compound lifts move more than one joint and recruit multiple muscle groups simultaneously — squats, deadlifts, bench press, overhead press, rows, and pull ups. They produce the most strength and size per minute spent and should form the base of every program before isolation work.
Real questions
What are the 'big 5' compound lifts?
Squat, deadlift, bench press, overhead press, and bent over row. Together they train almost every major muscle group.
How many compound lifts per workout?
1–2 heavy compounds, then 3–5 accessory or isolation movements. More than that fatigues your nervous system before you finish.
Stack with
Put it to work
Coach Foster builds your program around compound lift and the rest of the fundamentals, shaped to your body and your week.