Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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).
Step Machine
|
1x0 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Clean and Jerk
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
Machine Calf Press
|
3x8 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
3x8 reps |
rest: 60s
|
Barbell Upright Row
|
3x8 reps |
rest: 30s
|
||
Dumbbell Bent-Over Reverse Fly
|
3x8 reps |
rest: 30s
|
||
Barbell Shrug
|
3x8 reps |
rest: 30s
|
||
Barbell Rear Delt Row
|
3x8 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x8 reps |
rest: 30s
|
||
Cable Rope Face Pull
|
3x10 reps |
rest: 30s
|
||
Leverage Shoulder Press
|
3x8 reps |
rest: 60s
|
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Kickback
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 60s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Cable Rope Deltoid Row
|
3x8 reps |
rest: 60s
|
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x8 reps |
rest: 60s
|
||
Barbell Front Raise Pullover
|
3x8 reps |
rest: 60s
|
||
Cable Decline Pullover
|
3x8 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise (Rotational)
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 60s
|
Push-Up
|
3x8 reps |
rest: 60s
|
||
Leverage Incline Chest Press
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Kickback
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Tricep Extension
|
3x8 reps |
rest: 60s
|
T Bar Row
|
3x8 reps |
rest: 60s
|
||
Leverage Machine Iso Row
|
3x8 reps |
rest: 60s
|
||
Leverage Machine High Row
|
3x8 reps |
rest: 60s
|
||
Cable Rope Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Fly with External Rotation
|
3x8 reps |
rest: 60s
|
||
Leverage Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Machine Deltoid Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Upright Row
|
3x8 reps |
rest: 60s
|
Barbell Clean and Jerk
|
3x8 reps |
rest: 60s
|
||
Barbell Row
|
3x8 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Aerobics
|
1x0 reps |
rest: 60s
|
T Bar Row
|
3x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x8 reps |
rest: 60s
|
||
Machine Reverse Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Machine Reverse Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Dual Cable Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Cable Dual Overhead Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
Barbell Front Raise Pullover
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Cable Mid Chest Crossover
|
3x8 reps |
rest: 60s
|
||
Cable Upper Chest Crossover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Leverage Incline Chest Press
|
3x8 reps |
rest: 60s
|
||
Leverage Decline Chest Press
|
3x8 reps |
rest: 60s
|
||
Leverage Chest Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
Cable Crunch Kneeling Rotation
|
3x8 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x8 reps |
rest: 60s
|
||
Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Barbell Kneeling Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
|
3x8 reps |
rest: 60s
|
||
Wrist Circles
|
3x8 reps |
rest: 60s
|
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
T Bar Row
|
3x8 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
3x8 reps |
rest: 60s
|
||
Push-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Fly
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x8 reps |
rest: 60s
|