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High volume
Bulking
Intermediate
Machine strength
Plan Details
The High volume routine by rsd2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 minute rest high reps 8-12 reps
Routine detail
Day 1
Legs
Est. 81 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 2
Chest
Est. 108 min
5 exercises
Barbell Bench Press
10 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 3
Shoulder
Est. 106 min
6 exercises
Dumbbell Shoulder Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 4
Back
Est. 115 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 5
Arms
Est. 107 min
6 exercises
Barbell Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Crunch
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 6
Rest weaknesses or cardio
Est. 17 min
1 exercise
Treadmill Running
1 Set
Day 7
Weaknesses or cardio
Est. 0 min
0 exercises
This day is empty
