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High volume Bodybuilding workout
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General
Intermediate
Machine strength
Plan Details
The High volume Bodybuilding workout routine by jlhflex is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is designed as a high volume and high intensity workout. I use this routine as a rotating routine. For example, start on day one, continue day two, three, four and on day five rest. Start over at day one, following the same pattern. This will allow 72 hours of rest per muscle group. The only exception is calves and abs. I normally exercise calves and abs everyday usually at the end of my workout or a later part of the day. feel free to adjust this workout according to your fitness level. You may add 2 days off instead of 1 or place a rest day between day 2 and day 3. Tweak this according to your needs. I have followed many routines over the course of the last 30 years. I followed the typical bro split, 5 and 6 days a week for many years of became stagnant. I changed this to the 4-day schedule as mentioned above and noticed great improvement even as a veteran bodybuilder. This will give you at least 2 days Per muscle group. Calves and abs are set as day five on here but can be done either as a second workout on any day or on your rest day. Good luck and add me as a friend if you need any assistance! Happy gym time!
Routine detail
Day 1
Day 1 Chest and Tris
Est. 112 min
11 exercises
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Cable Flat Bench Fly
4 Sets x 8 Reps
seated cross over upper
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Hex Press (squeeze press)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 2
Day 2 Legs
Est. 88 min
9 exercises
Barbell Squat
6 Sets x 8 Reps
front squat shoulder width
4 Sets x 8 Reps
smith machine hack
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
Day 3 Back and Bis
Est. 106 min
12 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
single arm barbell row weight rear
4 Sets x 8 Reps
High Cable Rows
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Yates Row
4 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
cable pull over
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 4
Day 4 Shoulders
Est. 130 min
13 exercises
Barbell Military Press (Seated)
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
11 Sets x 8 Reps
cable leaning side raised
4 Sets x 8 Reps
monkey Rows or armpit rows
3 Sets x 8 Reps
Cable rear delt flyes single arm
4 Sets x 8 Reps
rear delt raises behind back
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Landmine Shrugs
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
Day Any calves and abs
Est. 26 min
4 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
