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This is a high volume training routine that focuses on building muscle and a strong physique.
High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger.
In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part.
While performing a workout day, you want to be able to do between 18 to 30 sets per body part.
As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated.
*** Notes :
You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises.
For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Barbell Bench Press
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4x20 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x20 reps |
rest: 90s
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Cable Side Bends
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3x8 reps |
rest: 60s
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Machine Fly
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4x16 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Cable Cross Over
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4x16 reps |
rest: 90s
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Weight Plate Decline Crunch
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12 reps |
rest: 90s
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Cable Crunch
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3x8 reps |
rest: 60s
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Barbell Curl
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5x16 reps |
rest: 90s
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Dumbbell Alternate Bicep Curl
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4x14 reps |
rest: 90s
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Preacher Curl
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4x14 reps |
rest: 90s
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Alternate Hammer Curl
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4x12 reps |
rest: 90s
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Alternate Seated Dumbbell Curl
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4x12 reps |
rest: 90s
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Cable Triceps Pushdown
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4x20 reps |
rest: 90s
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Dumbbell Standing Triceps Extension
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4x20 reps |
rest: 90s
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Barbell Triceps Extension
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4x20 reps |
rest: 90s
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Chest Dip
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4x0 reps |
rest: 90s
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Barbell Squat
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4x16 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Leg Press
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4x20 reps |
rest: 90s
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Cable Side Bends
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x20 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Bodyweight Standing Calf Raise
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4x24 reps |
rest: 90s
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Weight Plate Decline Crunch
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3x8 reps |
rest: 60s
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Seated Calf Raise
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4x16 reps |
rest: 90s
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Cable Rope Crunch
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3x8 reps |
rest: 60s
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Leg Extensions
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4x16 reps |
rest: 90s
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Seated Leg Curl
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4x16 reps |
rest: 90s
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Barbell Deadlift
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3x16 reps |
rest: 90s
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Barbell Bent Over Row
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3x18 reps |
rest: 90s
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Wide Grip Lat Pulldown
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3x20 reps |
rest: 90s
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One Arm Dumbbell Row
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3x20 reps |
rest: 90s
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Cable Seated Row
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3x18 reps |
rest: 90s
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Pull Ups
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3x0 reps |
rest: 90s
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Barbell Shrug
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4x20 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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4x20 reps |
rest: 90s
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Cable Side Bends
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3x8 reps |
rest: 60s
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Standing Military Press
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4x20 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x18 reps |
rest: 90s
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Weight Plate Decline Crunch
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x14 reps |
rest: 90s
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Cable Rope Crunch
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3x8 reps |
rest: 60s
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Front Two Dumbbell Raise
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4x14 reps |
rest: 90s
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