As discussed in our previous blog post, Compound Exercises for Functional Strength, compound exercises are perfect for martial artists because they build functional strength, improve coordination, and enhance overall athleticism.
In this article, we give you a beginner’s compound-exercise plan that’s designed to be done 3 times a week (e.g., Monday, Wednesday, Friday) with rest or light activity on other days.
Below is a basic, sample compound exercise plan. Modify this plan according to your own personal goals.
Warm-Up (5-10 Minutes)
• Dynamic stretches: Arm circles, leg swings, and torso twists.
• Light cardio: Stationary bike ride, walk, jogging in place or jumping jacks.
Workout Plan

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1. Squats
• Reps/Sets: 3 sets of 12 reps.
• Muscles Worked: Quads, hamstrings, glutes, core.
• Form Tips: Keep your chest up, back straight, and knees tracking over your toes.

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2. Push-Ups (Knee or Standard)
• Reps/Sets: 3 sets of 10-15 reps.
• Muscles Worked: Chest, shoulders, triceps, core.
• Form Tips: Maintain a straight line from head to heels/knees, and lower your body until your chest almost touches the ground.

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3. Bent-Over Rows (Using Dumbbells or a Resistance Band)
• Reps/Sets: 3 sets of 10 reps.
• Muscles Worked: Upper back, lats, biceps, rear shoulders.
• Form Tips: Keep your back flat and pull the weights toward your waist, squeezing your shoulder blades together.

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4. Deadlifts (Dumbbell or Bodyweight Variant)
• Reps/Sets: 3 sets of 8-10 reps.
• Muscles Worked: Hamstrings, glutes, lower back, core.
• Form Tips: Keep the weights close to your body, hinge at your hips, and avoid rounding your back.

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5. Overhead Press (Dumbbell or Resistance Band)
• Reps/Sets: 3 sets of 10 reps.
• Muscles Worked: Shoulders, triceps, upper chest.
• Form Tips: Press the weights overhead in a straight line, keeping your core engaged.

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6. Plank
• Duration: 3 sets of 20-30 seconds (increase as you progress).
• Muscles Worked: Core, shoulders, lower back.
• Form Tips: Keep your body in a straight line from head to heels, with elbows directly under shoulders.
Cool Down (5-10 Minutes)
• Static stretches: Focus on hamstrings, quads, chest, and shoulders.
• Deep breathing to lower your heart rate.
Progression Tips
• Start with lighter weights or bodyweight only, and gradually increase resistance.
• Focus on proper form over heavier loads.
• Add 1-2 reps or a small amount of weight every 1-2 weeks as you get stronger.
The Global Martial Arts University Combat Strong Course


Global Martial Arts University has a modern, science-based strength and endurance course called Combat Strong. This course is designed with the martial artist in mind. It’s also a great total-body workout for non-martial artists!
Check out the course overview and learn more about the coach, Weston Titus. You can even try a FREE workout!
SIGN UP today and get Combat Strong!