DY Max Volume

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Warm-Up: 10 mins Cardio at beginning of workout. 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group.
Volume Blast: 5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done.
Rep Blast: 1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Forced Reps - Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Monday
Tuesday
Thursday
Friday
Saturday

Chest/Calves 7 exercises, 1 hr 33 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	1x10 reps	rest: 60s
Dumbbell Incline Fly	1x10 reps	rest: 60s
Cable Cross-Over	1x30 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Machine Seated Calf Raise	1x30 reps	rest: 60s

Delts/Traps/Deadlift 6 exercises, 33 mins

Barbell Deadlift	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	1x30 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	1x30 reps	rest: 60s

Back 6 exercises, 25 mins

Barbell Bent-Over Row	4x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	1x10 reps	rest: 60s
T Bar Row	1x10 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Cable Shoulder Extension	1x30 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	1x10 reps	rest: 60s