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Compound vs. Accessory vs. Isolated Exercises: What They Are & How to Use Them in Your Strength Training Split
- Nicolette Leigh
- Jul 3
- 5 min read
Updated: Jul 7
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So you can finally stop guessing and start lifting with confidence.
Let’s set the scene: You’ve carved out time in your day to lift. You’re motivated. You’ve even got a shiny new strength split downloaded. Then you hit a wall—“What’s a compound movement again?” “Is this exercise considered accessory, isolated, or...?”
Girl, you are not alone.
When you're trying to build strength, gain muscle, or simply feel confident in your own skin, the last thing you want is to feel lost in the gym. That’s where understanding the difference between compound, accessory, and isolated exercises can completely change the game.
This post is your strength training decoder ring: by the end, you’ll know exactly what each type of movement is, why they matter, and how to use them effectively inside your 3-day (or any-day!) workout split.
Compound vs. Accessory vs. Isolated Exercises: The Strength Training Trio Every Woman Should Know
🧠 First, Why Does This Matter?
Whether you're working out at home with dumbbells or hitting the gym floor like a boss, having a basic understanding of how your workouts are built will help you:
✅ Train with purpose (no more random scroll-to-try routines)
✅ Avoid injury by balancing your muscle groups
✅ See faster results through smarter programming
✅ Feel empowered and confident (because you know what you’re doing)
The structure of a strength program isn’t random—it’s layered. And the first layer?
That’s where compound movements come in.
Grab your free printable:
🎁 Fitness Split Calendar Click Here – A 6 week split already built out for you - Use this as a template for a plug and play go to tool for your own split planning.
You’ve got the knowledge. Now it’s time to lift like you mean it. 💥
🔥 What Are Compound Exercises?
Compound exercises are multi-joint movements that recruit multiple muscle groups at once. These are your power moves—the big lifts that build the foundation of strength, stability, and functional movement.
✅ Benefits of Compound Movements:
They’re time-efficient (more muscles in less time)
They boost strength fast by challenging the body as a whole
They build core stability and coordination
They increase caloric burn because they engage larger muscle groups
💪 Common Compound Exercises:
Exercise | Main Muscles Worked |
Squat | Quads, glutes, hamstrings, core |
Deadlift | Glutes, hamstrings, back, core |
Bench Press | Chest, shoulders, triceps |
Overhead Press | Shoulders, triceps, core |
Pull-Up/Chin-Up | Back, biceps |
Barbell Row | Lats, traps, rhomboids, biceps |
These lifts are often performed first in a workout because they demand the most energy and focus.
✨ What Are Accessory Exercises?
Accessory movements (also called secondary lifts) focus on supporting your main lifts, improving weak points, and helping you build muscle definition. They often include a mix of smaller compound or isolated exercises.
✅ Benefits of Accessory Movements:
Improve muscle symmetry and tone
Strengthen weak points and support muscle imbalances
Enhance your performance in compound lifts
Add volume to your training without overtaxing your nervous system
✨ Common Accessory Exercises:
Exercise | Target Muscles |
Lunges | Glutes, quads, hamstrings |
Incline Dumbbell Press | Upper chest, shoulders |
Dumbbell Rows | Back, biceps |
Hip Thrusts | Glutes |
Step-Ups | Glutes, quads |
Kettlebell Swings | Glutes, hamstrings, core |
Accessory lifts are often placed in the middle or end of your workout after completing compound lifts.
🏋️ What Are Isolated Exercises?
Isolated (or isolation) exercises focus on one single joint and muscle group at a time. They are perfect for honing in on specific muscles, improving symmetry, and are often used in rehab, shaping, and aesthetic-focused training.
✅ Benefits of Isolated Movements:
Help develop specific muscles that may lag behind
Enhance muscle tone and definition
Allow you to target weak areas precisely
Useful in rehabilitation and joint-friendly routines
🏋️ Common Isolated Exercises:
Exercise | Target Muscle |
Bicep Curls | Biceps |
Tricep Kickbacks | Triceps |
Lateral Raises | Side deltoids |
Leg Extensions | Quads |
Hamstring Curls | Hamstrings |
Calf Raises | Calves |
Front Raises | Anterior deltoids |
Cable Flys | Chest |
Isolation exercises are great for fine-tuning and are typically performed at the end of a workout.
Don’t forget to grab your free printable:
🎁 Fitness Split Calendar Click Here – A 6 week split already built out for you - Use this as a template for a plug and play go to tool for your own split planning.
You’ve got the knowledge. Now it’s time to lift like you mean it. 💥
Compound vs. Accessory vs. Isolated Exercises: The Strength Training Trio Every Woman Should Know
🧹 How to Use All Three in a Strength Split
Here’s how you might layer your workout for maximum results using compound, accessory, and isolated lifts:
Push Day (Chest, Shoulders, Triceps)
Compound:
Barbell Bench Press – 4 sets of 8–10 reps
Overhead Dumbbell Press – 3 sets of 10
Accessory:
Incline Dumbbell Press – 3 sets of 10
Arnold Press – 3 sets of 10
Isolated:
Lateral Raises – 3 sets of 15
Tricep Kickbacks – 3 sets of 12
Cable Chest Flys – 3 sets of 12
Pull Day (Back, Biceps)
Compound:
Barbell Rows – 4 sets of 8
Pull-Ups or Lat Pulldowns – 3 sets of 10
Accessory:
Dumbbell Rows – 3 sets of 10
Cable Face Pulls – 3 sets of 12
Isolated:
Bicep Curls – 3 sets of 12
Rear Delt Fly
s – 3 sets of 15
Dumbbell Shrugs – 3 sets of 12
Leg Day (Glutes, Quads, Hamstrings)
Compound:
Back Squats – 4 sets of 6–8
Romanian Deadlifts – 3 sets of 10
Accessory:
Walking Lunges – 3 sets per leg
Hip Thrusts – 3 sets of 12
Isolated:
Leg Extensions – 3 sets of 15
Hamstring Curls – 3 sets of 12
Standing Calf Raises – 3 sets of 20
🔄 Pro Tip: Mix & Match
Don’t be afraid to swap exercises out depending on your equipment, energy level, or goals. The key is to balance your programming: start heavy with compound lifts, follow up with accessory support, and finish with isolation to polish things off.
🌟 Final Thoughts
Knowing the difference between compound vs. accessory vs. isolated exercises lets you train smarter, not harder. You’ll move better, feel stronger, and see real results because your program has purpose behind every rep.
No more guesswork. Just strength, progress, and confidence—on your terms.
👉 Ready to Build Your Own 3-Day Split?
Make sure you check out: 📘 How to Create a 3-Day or 4-Day Strength Split That Fits Your Life — A simple, flexible guide to structuring your workouts.
And don’t forget to grab your free printable:
🎁 Fitness Split Calendar Click Here – A 6 week split already built out for you - Use this as a template for a plug and play go to tool for your own split planning.
You’ve got the knowledge. Now it’s time to lift like you mean it. 💥
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