High Volume Training
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2886 / 58486

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Description

This is a high volume training routine that focuses on building muscle and a strong physique.

High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger.

In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part.

While performing a workout day, you want to be able to do between 18 to 30 sets per body part.

As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated.

*** Notes :

You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises.

For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).

Day 1 Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 20 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 20 4 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 16 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 16 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 90 sec 12 4 Progress Chart
Day 2 Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 90 sec 16 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 14 4 Progress Chart

Biceps

Preacher Curl Preacher Curl 90 sec 14 4 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 90 sec 12 4 Progress Chart

Biceps

Alternate Seated Dumbbell Curl Alternate Seated Dumbbell Curl 90 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 90 sec 20 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 90 sec 20 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 90 sec 20 4 Progress Chart

Triceps

Chest Dip Chest Dip 90 sec Undefined 4 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 16 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 20 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 20 4 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 90 sec 24 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 16 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 16 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 16 4 Progress Chart
Day 4 Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 16 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 18 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 20 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 90 sec 20 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 18 3 Progress Chart

Back

Pull Ups Pull Ups 90 sec Undefined 3 Progress Chart
Day 5 Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shrug Barbell Shrug 90 sec 20 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 90 sec 20 4 Progress Chart

Shoulders

Standing Military Press Standing Military Press 90 sec 20 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 18 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 14 4 Progress Chart

Shoulders

Front Two Dumbbell Raise Front Two Dumbbell Raise 90 sec 14 4 Progress Chart