<b><u>Why This Routine Works</b></u> You will use various tempos for different exercises based on the way that you will perform and lift for those workouts. For such long-range exercises such as the squats, pull-ups, etc... you will want to use a 4-0-2 tempo; thus meaning you will want to lower the weight for 4 seconds, then immediately return and lift for 2 seconds. Other exercises such as curls and extensions you will want to use a 3-0-2 tempo. It is only necessary to perform one exercise per body part, thus it is important to do exercises that put on a lot of muscle mass such as the deadlift, squat and bench press. During phase 1 for the first two exercises you will super-set, which will be muscle building exercises, you will want to perform 10 reps for 10 sets. The secondary super-set exercises you will perform 3 sets between 10 - 20 reps. As this is an intense workout program, it is necessary to get the appropriate amount of days worth of training as well as rest to recover your muscles through this program. For this program, rest time is crucial to prevent muscle fatigue and proper muscle growth. You will want to keep your rest time/intervals for major muscle building exercises between 90 - 120 seconds while secondary exercises will receive around 60 seconds. By limiting your rest periods, this will force you to decrease the load of weight you will be lifting, thus making this program pointless. <b><u>Volume Training Workout Day Split</b></u> <u>Phase 1</u> • Day 1 - Legs and Abs For this first day of phase 1 you will start off with 2 major quad and hamstring muscle building exercises, the squat and deadlift. After which you will do the seated calf raise to work your lower legs and leg pull ins to target your abdominal muscles. • Day 2 - Chest and Back On your chest and back days, the dumbbell decline press and pull ups will be the major muscle building exercises performed to build dense muscle. Each exercise will be done for 10 sets and 10 reps for each set. This will be followed by 3 sets and 12 reps of the dumbbell fly and one arm dumbbell row exercises. • Day 3 - Arms and Shoulders During your arms and shoulders day, you will perform the barbell close grip bench press and barbell curl as your major muscle building exercise. Followed by the dumbbell lateral raise and bent over dumbbell reverse fly to target both the traps and delt muscles of your shoulders. • Day 4 - Legs and Abs : On Day 4 (if you want/able to perform this day), you will repeat the first day of legs and ab exercises, to complete your first week of phase 1. <u>Phase 2</u> • Day 1 - Chest and Back At the beginning of your phase 2 workout you will start off with your chest and back by performing the dumbbell incline bench press and chin up exercises but this time instead of 10 sets of 10 reps, you will be performing 6 reps. This will be followed by the dumbbell incline fly and barbell bent over row both for 3 sets of 6 reps. • Day 2 - Arms and Shoulders Your next workout day will focus on the arms and shoulders by first starting off with arms performing the barbell lying triceps extension and the dumbbell incline hammer curls. • Day 3 - Legs and Abs On your legs and abs day, you will start off working the quads through the deadlift followed by the seated leg curl to work the hamstrings. • Day 4 - Chest and Back Finally on the last day of the week, you will repeat your chest and back workout (if you are able to perform this day). <b><u>Volume Training Stats</b></u> <u>Phase 1</u> • Day 1 - Legs and Abs Total Workout Time : 40 minutes • Day 1 - Legs and Abs Total Rest Time : 36 minutes • Day 2 - Chest and Back Total Workout Time : 40 minutes • Day 2 - Chest and Back Total Rest Time : 36 minutes • Day 3 - Arms and Shoulders Total Workout Time : 40 minutes • Day 3 - Arms and Shoulders Total Rest Time : 36 minutes • Day 4 - Legs and Abs Total Workout Time : 40 minutes • Day 4 - Legs and Abs Total Rest Time : 36 minutes <u>Phase 2</u> • Day 1 - Chest and Back Total Workout Time : 28 minutes • Day 1 - Chest and Back Total Rest Time : 36 minutes • Day 2 - Arms and Shoulders Total Workout Time : 28 minutes • Day 2 - Arms and Shoulders Total Rest Time : 36 minutes • Day 3 - Legs and Abs Total Workout Time : 28 minutes • Day 3 - Legs and Abs Total Rest Time : 36 minutes • Day 4 - Chest and Back Total Workout Time : 28 minutes • Day 4 - Chest and Back Total Rest Time : 36 minutes <b><u>Equipment Used</b></u> • Bench • Barbell • Dumbbells • Strength Machines • Leg Machines • Pull Up Bars • Weight Plates <b><u>Nutrition</b></u> Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.