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Volume Training AH
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Volume Training AH routine by ahmedhany is a 17 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Mon
Core
Est. 0 min
9 exercises
Reverse Hyper (Flat Bench)
5 Sets x 36,24,24,21,30 Reps
Machine Hip Abduction
5 Sets x 36,24,24,21,30 Reps
Machine Hip Adduction
5 Sets x 36,24,24,21,30 Reps
Back Hyperextension
5 Sets x 36,24,24,21,30 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 36,24,24,21,30 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 36,24,24,21,30 Reps
Dumbbell Rotational Decline Sit-Up
5 Sets x 36,24,24,21,30 Reps
Barbell Seated Twist
5 Sets x 36,24,24,21,30 Reps
Parallel Bar Hip Raise
5 Sets x 36,24,24,21,30 Reps
Tue
01. Chest & Triceps (D)
Est. 0 min
16 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Seated Tricep Press
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 14,12,10 Reps
Weighted Bench Dip
3 Sets x 14,12,10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 14,12,10 Reps
Dumbbell Decline Fly
3 Sets x 14,12,10 Reps
Cable Lower Chest Raise
3 Sets x 14,12,10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Cable Tricep Extension (Kneeling)
5 Sets x 14,12,12,10,10 Reps
Machine Fly
5 Sets x 14,12,12,10,10 Reps
Tue
02. Chest & Triceps (D)
Est. 0 min
16 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 14,12,10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 14,12,10 Reps
Weighted Bench Dip
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 14,12,10 Reps
Dumbbell Pullover
3 Sets x 14,12,10 Reps
Dumbbell Around the World
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 14,12,12,10,10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
5 Sets x 14,12,12,10,10 Reps
Wed
01. Back & Biceps (D)
Est. 0 min
16 exercises
Parallel Bar Leg Raise
3 Sets x 15 Reps
Weighted Pull-Up
3 Sets x 14,12,10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 14,12,10 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 14,12,10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 14,12,10 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 14,12,10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 14,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 14,12,12,10,10 Reps
Back Hyperextension
5 Sets x 14,12,12,10,10 Reps
Wed
02. Back & Biceps (D)
Est. 0 min
16 exercises
Cable Crunch Kneeling Rotation
3 Sets x 30 Reps
Weighted Pull-Up
3 Sets x 14,12,10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 14,12,10 Reps
Cable Judo Flip
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14,12,10 Reps
Dumbbell Preacher Curl
3 Sets x 14,12,10 Reps
Cable Side Bend
3 Sets x 15 Reps
Smith Machine Bent-Over Row
3 Sets x 14,12,10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 14,12,10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 14,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14,12,10 Reps
Dumbbell Rear Delt Row
3 Sets x 14,12,10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 14,12,12,10,10 Reps
Smith Machine Good Morning
5 Sets x 14,12,12,10,10 Reps
Thu
01. Shoulders & Legs (D)
Est. 0 min
17 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 14,12,10 Reps
Barbell Hack Squat
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Pullover (Supine)
3 Sets x 14,12,10 Reps
Smith Machine Split Squat
3 Sets x 14,12,10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 14,12,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 14,12,10 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 14,12,10 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 14,12,12,10,10 Reps
Dumbbell Shoulder Shrug
5 Sets x 14,12,12,10,10 Reps
Dumbbell Step-Up
5 Sets x 14,12,12,10,10 Reps
Thu
02. Shoulders & Legs (D)
Est. 0 min
17 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 14,12,10 Reps
Barbell Hack Squat
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 14,12,10 Reps
Smith Machine Split Squat
3 Sets x 14,12,10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 14,12,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 14,12,10 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 14,12,10 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 14,12,12,10,10 Reps
Cable Shrug
5 Sets x 14,12,12,10,10 Reps
Dumbbell Step-Up
5 Sets x 14,12,12,10,10 Reps
Fri
01. Chest & Triceps (B)
Est. 0 min
14 exercises
Cable Crunch
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 14,12,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14,12,10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 14,12,10 Reps
Cable Tricep Kickback
3 Sets x 14,12,10 Reps
Cable Side Bend
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 14,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14,12,10 Reps
Machine Bench Press
3 Sets x 14,12,10 Reps
Dumbbell Incline Fly
3 Sets x 14,12,10 Reps
Dumbbell Decline Fly
3 Sets x 14,12,10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 14,12,12,10,10 Reps
Cable Mid Chest Crossover
5 Sets x 14,12,12,10,10 Reps
Fri
02. Chest & Triceps (B)
Est. 0 min
16 exercises
Cable Crunch
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 14,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14,12,10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 14,12,10 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 14,12,10 Reps
Cable Side Bend
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 14,12,10 Reps
Weighted Tricep Dip
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 14,12,10 Reps
Cable Incline Fly
3 Sets x 14,12,10 Reps
Cable Cross-Over
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 14,12,12,10,10 Reps
Cable Mid Chest Crossover
5 Sets x 14,12,12,10,10 Reps
Sat
01. Back & Biceps (B)
Est. 0 min
16 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 14,12,10 Reps
Barbell Preacher Curl
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 14,12,10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 14,12,10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 14,12,10 Reps
Leverage Machine Iso Row
3 Sets x 14,12,10 Reps
Cable One-Arm Row
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
5 Sets x 14,12,12,10,10 Reps
Back Hyperextension
5 Sets x 14,12,12,10,10 Reps
Sat
02. Back & Biceps (B)
Est. 0 min
16 exercises
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 14,12,10 Reps
Barbell Reverse Curl
3 Sets x 14,12,10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 14,12,10 Reps
EZ Bar Curl
3 Sets x 14,12,10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 14,12,10 Reps
Dumbbell Hammer Curl
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 14,12,10 Reps
T Bar Row
3 Sets x 14,12,10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Cable Dual Overhead Curl
5 Sets x 14,12,12,10,10 Reps
Back Hyperextension
5 Sets x 14,12,12,10,10 Reps
Sun
01. Shoulders & Legs (B)
Est. 0 min
15 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 14,12,10 Reps
Barbell Squat
3 Sets x 14,12,10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 14,12,10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 14,12,10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Cable Deltoid Raise
3 Sets x 14,12,10 Reps
Cable Front Raise
3 Sets x 14,12,10 Reps
Cable Reverse Fly
3 Sets x 14,12,10 Reps
Barbell Seated Calf Raise
5 Sets x 14,12,12,10,10 Reps
Barbell Shrug
5 Sets x 14,12,12,10,10 Reps
Machine Seated Leg Curl
5 Sets x 14,12,12,10,10 Reps
Sun
02. Shoulders & Legs (B)
Est. 0 min
17 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 14,12,10 Reps
Barbell Squat
3 Sets x 14,12,10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Seated Shoulder Press
3 Sets x 14,12,10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 14,12,10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Cable Seated Row to Neck
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 14,12,10 Reps
Cable Overhead Raise (Supine)
3 Sets x 14,12,10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 14,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Seated Calf Raise
5 Sets x 14,12,12,10,10 Reps
Cable Seated Shrug
5 Sets x 14,12,12,10,10 Reps
Machine Seated Leg Curl
5 Sets x 14,12,12,10,10 Reps
Any
00. All Muscles 1
Est. 0 min
11 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Double-Leg Butt Kick
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 25,15,10 Reps
Push-Up
3 Sets x 25,15,10 Reps
Barbell Press Sit-Up
3 Sets x 25,15,10 Reps
Bench Dip
3 Sets x 25,15,10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 25,15,10 Reps
Handstand Push-Up
3 Sets x 25,15,10 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 25,15,10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 25,15,10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 25,15,10 Reps
Any
00. Good Abs
Est. 0 min
24 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Double-Leg Butt Kick
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 15 Reps
Cobra
3 Sets
Dumbbell Reverse Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Double-Leg Butt Kick
3 Sets x 15 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Alternating Floor Leg Raise
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 15 Reps
Any
02. Good Night
Est. 0 min
11 exercises
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Double-Leg Butt Kick
1 Set x 30 Reps
Band Bench Press
1 Set x 25 Reps
Band Sit-Up
1 Set x 25 Reps
Towel Tricep Extension
1 Set x 25 Reps
Band Squat
1 Set x 25 Reps
Band Reverse Fly
1 Set x 25 Reps
Band Alternating Bicep Curl
1 Set x 25 Reps
Band Calf Raise
1 Set x 25 Reps
Band Shoulder Press
1 Set x 25 Reps
Band Upright Row
1 Set x 25 Reps
Any
00. All Muscles 2
Est. 0 min
11 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Double-Leg Butt Kick
3 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
Incline Push-Up Depth Jump
3 Sets x 15 Reps
Plank
3 Sets
Bench Dip
3 Sets x 15 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
