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Shaun's High Volume Powerlift
Bulking
Advanced
Machine strength
Plan Details
The Shaun's High Volume Powerlift routine by pikaro222 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume powerlifting routine designed to add size following a strength/cutting routine. Abs and cardio are a must to maintain weight and core strength.
Routine detail
Mon
Chest and Abs
Est. 52 min
9 exercises
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Cable Lower Chest Raise
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Decline Fly
4 Sets x 10,8,8,6 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10,8,8,6 Reps
Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
3 Sets
Tue
Shoulders and Abs
Est. 48 min
9 exercises
Barbell Shoulder Press
4 Sets x 8,6,6,4 Reps
Barbell Shrug
4 Sets x 8,6,6,4 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,6,6,4 Reps
Barbell Upright Row
4 Sets x 8,6,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8,6,6,4 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Reverse Crunch
3 Sets
Wed
Legs and Abs
Est. 56 min
10 exercises
Split Jump
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 15,12,10,8 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Kettlebell Pistol Squat
3 Sets x 15 Reps
Stability Ball Wall Squat
3 Sets
Smith Machine Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Thu
Biceps, Triceps, Forearms and Abs
Est. 72 min
13 exercises
EZ Bar Curl
4 Sets x 8,6,6,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,4 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8,6,6,4 Reps
Cable Shoulder Extension
4 Sets x 8,6,6,4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8,6,6,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,6,4 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,6,4 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Fri
Back and Abs
Est. 59 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8,6,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,6,6,4 Reps
Cable Shoulder Extension
4 Sets x 8,6,6,6 Reps
Cable Reverse Crossover
4 Sets x 8,6,6,4 Reps
Cable Rope Seated Crossover Row
4 Sets x 8,6,6,4 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8,6,6,4 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Cardio - Twice A Week
Est. 133 min
5 exercises
Walking
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
