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Volume Training
Bulking
Intermediate
Machine strength
Plan Details
The Volume Training routine by DanAshirov is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
International Chest Day, Triceps, and Abs
Est. 170 min
18 exercises
Barbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Machine Fly
3 Sets x 25 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 25 Reps
Decline Crunch
4 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Tue
Back Day and Biceps
Est. 130 min
15 exercises
Barbell Deadlift
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Wed
Leg Day, Shoulders, And Abs
Est. 172 min
19 exercises
Barbell Squat
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 25 Reps
Machine Hip Adduction
3 Sets x 25 Reps
Bodyweight Walking Lunge
3 Sets x 16 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Barbell Rear Press
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Cable Rope Deltoid Row
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Weighted Trunk Rotation
3 Sets x 20 Reps
Thu
Rest Day Cardio, And Abs
Est. 0 min
0 exercises
This day is empty
Fri
Chest Day, Triceps, and Shoulders
Est. 142 min
15 exercises
Barbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Machine Fly
3 Sets x 25 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 25 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 25 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Sat
Back Day and Biceps
Est. 130 min
15 exercises
Barbell Deadlift
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Sun
Leg Day, Shoulders, And Abs
Est. 172 min
19 exercises
Barbell Squat
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 25 Reps
Machine Hip Adduction
3 Sets x 25 Reps
Bodyweight Walking Lunge
3 Sets x 16 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Barbell Rear Press
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Cable Rope Deltoid Row
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Weighted Trunk Rotation
3 Sets x 20 Reps
