Keep the main lift
The first lift of the day does most of the work. Keep its warm-up and its working sets. Cut from the end of the session, not the start.
What to cut first
| Order | Cut | Why |
|---|---|---|
| 1 | The last accessory | Least effect on strength |
| 2 | A set from each accessory | Keeps the movement in |
| 3 | Rest on accessories, to 60–90 s | They don’t need more |
| 4 | One working set from the second lift | Still worth doing |
| Never | The main lift’s warm-up | The bar still has to be safe |
A 45-minute session
| Block | Time |
|---|---|
| Warm-up and ramp to squat | 10 min |
| Squat, 3 × 5 | 15 min |
| Bench, 3 × 6 | 12 min |
| Row, 2 × 10 | 8 min |
Three rules
- 01
Pair small lifts
Rows between bench sets, if the gym allows.
- 02
Don’t rush heavy rest
Shorten accessory rest, not main-lift rest.
- 03
Short beats skipped
Every time.
From the Compound founder. Notes on training, not medical advice.