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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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3x10 reps |
rest: 80s
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Barbell Decline Bench Press
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3x10 reps |
rest: 80s
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Barbell Incline Bench Press
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3x10 reps |
rest: 80s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x10 reps |
rest: 60s
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Cable Lower Chest Raise
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3x10 reps |
rest: 75s
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Cable Cross-Over
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3x10 reps |
rest: 75s
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Machine Fly
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x25 reps |
rest: 60s
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Weight Plate Russian Twist
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3x45 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 90s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 75s
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Dip
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3x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 90s
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Cable Shoulder Extension
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3x20 reps |
rest: 75s
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Dumbbell Side Bend
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3x30 reps |
rest: 60s
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Barbell Tricep Extension
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3x10 reps |
rest: 80s
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Decline Crunch
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3x35 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 75s
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Barbell Front Squat
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3x6 reps |
rest: 75s
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Barbell Lunge
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3x6 reps |
rest: 75s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 75s
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3x10 reps |
rest: 75s
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Machine Leg Press
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3x10 reps |
rest: 75s
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Machine Seated Calf Raise
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3x10 reps |
rest: 75s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 90s
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Barbell Power Clean from Blocks
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3x6 reps |
rest: 60s
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Barbell Row
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 75s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x25 reps |
rest: 60s
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Weighted Side Touch
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3x45 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 90s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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Barbell Military Press
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 75s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Weighted Side Touch
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3x45 reps |
rest: 60s
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