Strength plus Volume

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is to add volume and stabilising muscle groups to the principles of the 5x5 workout regime from Stronglift(TM). I have seen improved numbers in strength from the 5x5 programme but have now started to see weaknesses and issues around rotator cuff, biceps and core where, without targeted work, if you're looking for a more muscular frame a pure strength workout might see numbers up but not give you the frame your want.

That being said I would highly recommend the 5x5, my butt has never looked better and squatting 3 times a week has definitely improved my lower body and posterior chain. So basically follow 5x5 until you feel you need a bit more volume.

Days of this workout:
Day 1 Negatives - Heavy Squat; Heavy Bench Press
Day 2 Rest
Day 3 Heavy Deadlift
Day 4 Rest
Day 5 Volume
Day 6 Cardio
Day 7 Rest

My warm up routine is a bike ride to the gym followed by leg swings, BW squats and dynamic stretching. Like any routine warm ups are important and personal to you. Do what you enjoy and what works but make sure you warm up.

The routine has moves in it to fire up certain muscle groups ahead if big lifts. Really important to get the muscle and mind connection.

Same with any strength exercise routine keep adding weight each repeat. 2.5kg at a time and it soon builds up!

Day 1
Day 3
Day 5
Day 6

Negatives- Heavy Squat 7 exercises, 50 mins

Side Bridge	4x8 reps	rest: 0s
Machine Hip Abduction	3x12 reps	rest: 0s
Wall Calf Stretch	3x2 reps	rest: 15s
Barbell Squat	5x5 reps	rest: 120s
Bench Push-Up	3x10 reps	rest: 30s
Barbell Bench Press	5x5 reps	rest: 120s
Machine Seated Row	4x6 reps	rest: 60s

Heavy Deadlift 6 exercises, 52 mins

Leg Raise	4x20 reps	rest: 60s
Band Hamstring Stretch	4x2 reps	rest: 10s
Cable Rope Face Pull	4x12 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 120s
Dumbbell Bench Press	5x8 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 30s

Volume 6 exercises, 1 hr 3 mins

Single-Leg Glute Bridge	4x12 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 120s
Cable Mid Chest Crossover	3x10 reps	rest: 30s
Barbell Bench Press	5x10 reps	rest: 60s