High Volume Training

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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

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).

Day 1
Day 2
Day 3
Day 4
Day 5

Chest 8 exercises, 1 hr 38 mins

Barbell Bench Press	4x20 reps	rest: 90s
Barbell Incline Bench Press	4x20 reps	rest: 90s
Machine Fly	4x16 reps	rest: 90s
Cable Cross-Over	4x16 reps	rest: 90s
Cable Lower Chest Raise	4x12 reps	rest: 90s
Crunch	4x20 reps	rest: 60s
Dumbbell Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s

Arms 8 exercises, 1 hr 41 mins

Barbell Curl	5x16 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x14 reps	rest: 90s
Barbell Preacher Curl	4x14 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 90s
Barbell Tricep Extension	4x20 reps	rest: 90s
Cable Shoulder Extension	4x20 reps	rest: 90s
Dumbbell Tricep Extension	4x20 reps	rest: 90s
Dip	4x0 reps	rest: 90s

Legs 7 exercises, 1 hr 27 mins

Barbell Squat	4x16 reps	rest: 90s
Machine Leg Press	4x20 reps	rest: 90s
Calf Press On Leg Press	4x20 reps	rest: 90s
Bodyweight Calf Raise	4x24 reps	rest: 90s
Machine Leg Extension	4x16 reps	rest: 90s
Machine Seated Leg Curl	4x16 reps	rest: 90s
Dumbbell Side Bend	4x15 reps	rest: 60s

Back 7 exercises, 1 hr 9 mins

Barbell Deadlift	3x16 reps	rest: 90s
Barbell Bent-Over Row	3x18 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 90s
Dumbbell One-Arm Row	3x20 reps	rest: 90s
Cable Seated Row	3x18 reps	rest: 90s
Pull-Up	3x0 reps	rest: 90s
Machine Ab Crunch	4x15 reps	rest: 60s

Shoulders 7 exercises, 1 hr 27 mins

Barbell Shrug	4x20 reps	rest: 90s
Barbell Upright Row	4x20 reps	rest: 90s
Barbell Military Press	4x20 reps	rest: 90s
Barbell Shoulder Press	4x18 reps	rest: 90s
Dumbbell Lateral Raise	4x14 reps	rest: 90s
Dumbbell Front Raise	4x14 reps	rest: 90s
Crunch	3x20 reps	rest: 60s