Generation Iron Lee Haney Compound Compound Training

Compound your muscle growth with this hardcore training program.

Well listen up. If you want your muscles to explode to new heights of growth then you’re going to have to batter your muscles to shreds. It’s not a pretty process. It takes many painful hours in the gym, almost none of it fun (unless you’re getting the pump frequently). There’s no way around the fact that in order to see results you’re going to have to put yourself through some torture. But really you already know that. We’re preaching to the choir.

Now we all know what compound sets are, and if you don’t then you have a bigger problem, but to be quick – it’s pretty much multiple workouts that target the same target muscle group. But here’s a question that is okay to ask: what the hell are compound-compounds? Well, eight time Mr. Olympia champion Lee Haney has his own thoughts on building muscle that includes the double compound system.

Haney’s compound-compounds training involves lifting with free weights. Why free weights specifically? Well the concept is that using machines takes away the multitude of angles a gainer could use to build up a specific muscle group. The free weights offer full range of motion to attack the muscle at different angles. Haney ultimately recommends that if you want bigger and better gains – you must perform compound-compounds with free weights once every few weeks.

So what is it exactly? The compound-compounds system basically requires that you perform a workout that targets a specific muscle group where each exercise is doubled or tripled.

“Combine two (or more) free weight compound exercises and go back and forth between them in superset, triset or giant-set manner, getting the number of reps for each that you normally would when doing straight sets.”

– Lee Haney talking to Flex Online

So, for instance, if you usually do three sets of one exercise for your biceps with rests in between, the compound-compounds method would have you do four or more sets of two or more exercises with no rest until your workout is finished. So pretty much instead leg day being your least favorite day of the week, hell day (or compound-compounds day) will take over as your new favorite. It’s a extreme and not for the faint of heart so only do it if your body can handle it. Here’s an example of Haney’s compound-compounds workout for chest.

Sample Chest Workout

Incline Barbell Presses – 4 sets, 8-10 reps
(Compounded with)
flat bench dumbbell press – 4 sets, 8-10 reps

Incline Dumbbell Presses – 4 sets, 8-10 reps
(Compounded with)
Dips – 4 sets, 8-10 reps

(Note: For each compound set, continue back and forth between the two exercises until all four sets of each are completed)


Try out the Olympia Champs workout and watch your muscles grow in the gym. Let us know what you think about the training program and be sure to follow us on Facebook and Twitter.

Details courtesy of FLEX Online

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.