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THT volume
Bulking
Advanced
Machine strength
Plan Details
The THT volume routine by Dett80 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders trap
Est. 160 min
16 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 8 Reps
dumbell shrugs
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Tue
Legs
Est. 154 min
17 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Cable Knee Raise (Supine)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
single leg dip
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Wed
Triceps, Biceps and Forearms
Est. 125 min
19 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Preacher Curl
2 Sets x 8 Reps
Cable Preacher Curl
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
EZ Bar Decline Tricep Extension
1 Set x 8 Reps
EZ Bar Decline Tricep Extension
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Pinwheel Curls
2 Sets x 14 Reps
Cable Wrist Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Thu
Back
Est. 144 min
17 exercises
Barbell Deadlift
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
rear delt machine
3 Sets x 8 Reps
Machine Back Extension
2 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Fri
Chest
Est. 240 min
32 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Kneeling Crunch
1 Set x 8 Reps
Cable Kneeling Crunch
1 Set x 8 Reps
Cable Kneeling Crunch
1 Set x 8 Reps
decline sit up
1 Set x 8 Reps
decline sit up
1 Set x 8 Reps
weighted reverse crunch
1 Set x 8 Reps
weighted reverse crunch
1 Set x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Cable Reverse Wood Chop
2 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
rotary torso
3 Sets x 8 Reps
mountain climbers
3 Sets x 8 Reps
