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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).
Barbell Bench Press
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4x20 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x20 reps |
rest: 90s
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Cable Side Bend
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3x8 reps |
rest: 60s
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Machine Fly
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4x16 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Cable Cross-Over
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4x16 reps |
rest: 90s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12 reps |
rest: 90s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Barbell Curl
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5x16 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x14 reps |
rest: 90s
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Barbell Preacher Curl
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4x14 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 90s
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Dumbbell Alternating Seated Curl
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4x12 reps |
rest: 90s
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Cable Shoulder Extension
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4x20 reps |
rest: 90s
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Dumbbell Tricep Extension
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4x20 reps |
rest: 90s
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Barbell Tricep Extension
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4x20 reps |
rest: 90s
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Dip
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4x0 reps |
rest: 90s
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Barbell Squat
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4x16 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Machine Leg Press
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4x20 reps |
rest: 90s
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Cable Side Bend
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x20 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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4x24 reps |
rest: 90s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x16 reps |
rest: 90s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x16 reps |
rest: 90s
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Machine Seated Leg Curl
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4x16 reps |
rest: 90s
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Barbell Deadlift
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3x16 reps |
rest: 90s
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Barbell Bent-Over Row
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3x18 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x20 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x20 reps |
rest: 90s
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Cable Seated Row
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3x18 reps |
rest: 90s
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Pull-Up
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3x0 reps |
rest: 90s
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Barbell Shrug
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4x20 reps |
rest: 90s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Barbell Upright Row
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4x20 reps |
rest: 90s
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Cable Side Bend
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3x8 reps |
rest: 60s
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Barbell Military Press
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4x20 reps |
rest: 90s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x18 reps |
rest: 90s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x14 reps |
rest: 90s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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4x14 reps |
rest: 90s
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