10 Best Compound Exercises for Full-Body Strength Training

Building strength, burning calories, and improving athletic performance all come down to how you train. If you’re serious about efficiency in the gym, full body compound exercises should be the foundation of your routine. Unlike isolation moves that work just one muscle group, compound lifts engage multiple muscles and joints at once—giving you more results in less time. Whether your goal is to build muscle, lose fat, or boost functional strength, these 10 compound exercises will deliver.

In this guide, we’ll break down the top compound movements for full-body strength training, explain their benefits, and show you how to perform them correctly.

What Are Full Body Compound Exercises

Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously. Think squats, deadlifts, and pull-ups—exercises that require coordination, stability, and strength across the entire body.

Benefits of Full Body Compound Exercises

• Time Efficiency – One move trains several muscle groups at once.
• Strength Gains – Heavier loads and more muscles engaged lead to greater overall strength.
• Calorie Burn – Full-body activation increases calorie expenditure.
• Functional Fitness – They mimic real-life movements, improving balance and coordination.
• Hormonal Boost – Heavy compound lifts stimulate testosterone and growth hormone release, aiding muscle growth.

Now let’s dive into the 10 best compound exercises that should anchor your full-body training program.

1. Barbell Squat – The King of Strength Training

The barbell squat is often called the king of exercises because it works nearly every muscle in the body. From your quads and hamstrings to your glutes, core, and even upper back, squats build power and muscle mass like no other.

How to Do It:

1. Position a barbell on your upper back.
2. Stand with feet shoulder-width apart, chest up, and core braced.
3. Lower your hips down and back as if sitting in a chair.
4. Keep knees tracking over toes and descend until thighs are parallel to the floor.
5. Push through your heels to return to standing.

Muscles Worked: Quads, glutes, hamstrings, core, calves, and upper back.

Pro Tip: Start with bodyweight squats or goblet squats before progressing to heavy barbell squats.

2. Deadlift – Full Body Compound Exercises Powerhouse

The deadlift is a true test of strength and one of the most functional compound exercises you can do. It mimics picking something heavy off the ground—engaging nearly every muscle group.

How to Do It:

1. Stand with feet hip-width apart, barbell over midfoot.
2. Bend at the hips and knees to grip the bar just outside your shins.
3. Keep your back flat, chest up, and core tight.
4. Drive through your heels and extend your hips to lift the bar.
5. Lower the bar in a controlled manner back to the floor.

Muscles Worked: Hamstrings, glutes, quads, lower back, lats, traps, and forearms.

Pro Tip: Perfect your form with lighter weights before attempting heavy lifts to protect your spine.

3. Bench Press – Upper Body Strength Staple

If your goal is a stronger chest, shoulders, and triceps, the bench press should be in your program. It’s a staple in powerlifting and bodybuilding alike.

How to Do It:

1. Lie flat on a bench with your feet firmly on the ground.
2. Grip the bar slightly wider than shoulder-width.
3. Lower the bar slowly to your mid-chest.
4. Press the bar back up until arms are extended.

Muscles Worked: Chest, shoulders, triceps, and core.

Pro Tip: Keep your back slightly arched and shoulder blades retracted for stability.

4. Pull-Up – Bodyweight Back Builder Full Body Compound Exercises

Few exercises develop the upper body like pull-ups. They require nothing but a bar and your bodyweight, yet they build a wide, strong back and solid arms.

How to Do It:

1. Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and pull your chest toward the bar.
3. Lower yourself under control until arms are fully extended.

Muscles Worked: Lats, traps, biceps, rear delts, and core.

Pro Tip: If you can’t perform a full pull-up yet, start with band-assisted or negative pull-ups.

5. Overhead Press – Shoulder Strength and Stability

The overhead press builds powerful shoulders and engages the core for stabilization. It’s one of the best lifts for total upper body strength.

How to Do It:

1. Hold a barbell or dumbbells at shoulder height.
2. Brace your core and press the weight overhead until arms are fully extended.
3. Lower the weight slowly back to shoulder level.

Muscles Worked: Shoulders, triceps, traps, and core.

Pro Tip: Avoid leaning back excessively—this turns the lift into a risky incline press.

6. Bent-Over Row – Back and Arm Mass Builder Full Body Compound Exercises

Rows target the upper back and lats while also engaging the biceps. They balance out pressing movements like the bench press.

How to Do It:

1. Hold a barbell or dumbbells with an overhand grip.
2. Bend at the hips until your torso is nearly parallel to the floor.
3. Pull the weight toward your torso while keeping your elbows close.
4. Lower the weight under control.

Muscles Worked: Lats, traps, rhomboids, rear delts, and biceps.

Pro Tip: Keep your core engaged and back flat to prevent injury.

7. Lunge – Lower Body and Core Strength

Lunges are excellent for unilateral strength training, balance, and stability. They work your legs individually, correcting muscle imbalances.

How to Do It:

1. Stand tall with feet hip-width apart.
2. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
3. Push back up to starting position and switch legs.

Muscles Worked: Quads, glutes, hamstrings, calves, and core.

Pro Tip: Add dumbbells for extra resistance once bodyweight lunges become easy.

8. Push-Up – Classic Bodyweight Full Body Compound Exercises

Push-ups are simple yet effective for building upper body strength. They’re also scalable for beginners and advanced lifters.

How to Do It:

1. Place your hands slightly wider than shoulder-width apart on the floor.
2. Keep your body straight from head to heels.
3. Lower your chest to the floor, elbows at about 45 degrees.
4. Push back up to the starting position.

Muscles Worked: Chest, shoulders, triceps, and core.

Pro Tip: Try incline push-ups if standard push-ups are too difficult, or weighted push-ups for advanced progression.

9. Clean and Press – Explosive Strength Builder

This Olympic-style movement is a powerhouse for building explosive full-body strength. It combines pulling, squatting, and pressing into one dynamic lift.

How to Do It:

1. Start with a barbell on the floor.
2. Perform a deadlift to bring the bar to your thighs.
3. Explosively pull the bar up to shoulder height (the “clean”).
4. From here, press the bar overhead until arms are locked out.

Muscles Worked: Legs, glutes, back, shoulders, arms, and core.

Pro Tip: Master the deadlift and overhead press before attempting cleans for safety.

10. Farmer’s Carry – Functional Full Body Compound Exercises

The farmer’s carry builds grip strength, core stability, and overall endurance. It’s as functional as it gets—mimicking carrying heavy loads in real life.

How to Do It:

1. Hold heavy dumbbells or kettlebells at your sides.
2. Stand tall with shoulders back and core engaged.
3. Walk forward for a set distance or time.

Muscles Worked: Forearms, grip, traps, core, glutes, and legs.

Pro Tip: Keep your posture tall—don’t hunch forward under the weight.

How to Structure a Full Body Compound Workout Exercises

To maximize results, combine these exercises into a structured workout plan. Here’s a sample:

Example Routine

• Barbell Squat – 4 sets of 6–8 reps
• Deadlift – 4 sets of 5 reps
• Bench Press – 4 sets of 6–8 reps
• Pull-Ups – 3 sets to failure
• Overhead Press – 3 sets of 8–10 reps
• Farmer’s Carry – 3 rounds of 40 seconds

This full-body session hits every major muscle group while keeping workouts efficient and intense.

Tips for Full Body Compound Exercises Progression and Safety

• Warm Up First: Always start with mobility and light sets.
• Progressive Overload: Gradually increase weight, reps, or sets to keep improving.
• Form Over Ego: Prioritize proper form over heavy weights to avoid injury.
• Balance Push and Pull: Ensure equal volume of pushing (bench, press) and pulling (rows, pull-ups).
• Recovery Matters: Allow muscles at least 48 hours of rest before training the same group again.

Compound exercises are the cornerstone of any full-body strength training program. They build muscle, burn fat, and develop the kind of functional strength that carries over to everyday life. By mastering these 10 compound exercises, you’ll create a strong, balanced, and athletic body.

If you’re looking to save time, maximize results, and train smarter—not longer—compound lifts should be your go-to. Start incorporating them into your workouts today and watch your strength and physique transform.

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