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High Volume Training
Bulking
Advanced
Barbell
Plan Details
The High Volume Training routine by alexander.smeshnoy is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs and Abs
Est. 91 min
8 exercises
Machine Leg Extension
4 Sets x 16 Reps
Barbell Squat
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Hanging Pike
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 16 Reps
Dumbbell Lunge
4 Sets x 24 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Hanging Pike
3 Sets x 10 Reps
Day 2
Arms and Shoulders
Est. 114 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell One-Arm Front Raise
4 Sets x 28 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Barbell Curl
5 Sets x 16 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dip
4 Sets
Day 3
Chest and Back
Est. 95 min
10 exercises
Barbell Deadlift
3 Sets x 16 Reps
Cable Seated Row
3 Sets x 18 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Pull-Up
3 Sets
Barbell Bench Press
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Machine Fly
4 Sets x 16 Reps
Dumbbell Fly
3 Sets x 10 Reps
