High Volume Training

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5 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 2
Day 4
Day 1
Day 3
Day 5

Chest 4 exercises, 53 mins

Barbell Bench Press	4x20 reps	rest: 90s
Barbell Incline Bench Press	4x20 reps	rest: 90s
Cable Cross Over	4x16 reps	rest: 90s
Cable Lower Chest Raise	4x12 reps	rest: 90s

Arms 6 exercises, 58 mins

Barbell Curl	3x12 reps	rest: 90s
Dumbbell Alternate Bicep Curl	3x14 reps	rest: 90s
Alternate Hammer Curl	3x12 reps	rest: 90s
Alternate Seated Dumbbell Curl	3x12 reps	rest: 90s
Cable Triceps Pushdown	4x20 reps	rest: 90s
Chest Dip	4x0 reps	rest: 90s

Legs 5 exercises, 1 hr 0 min

Barbell Squat	4x16 reps	rest: 90s
Leg Press	4x15 reps	rest: 90s
Calf Press On Leg Press	4x20 reps	rest: 90s
Bodyweight Standing Calf Raise	4x15 reps	rest: 90s
Seated Calf Raise	4x16 reps	rest: 90s

Back 4 exercises, 35 mins

Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bent Over Row	3x12 reps	rest: 90s
Wide Grip Lat Pulldown	3x12 reps	rest: 90s
One Arm Dumbbell Row	3x10 reps	rest: 90s

Shoulders 4 exercises, 46 mins

Barbell Shrug	4x20 reps	rest: 90s
Standing Military Press	4x15 reps	rest: 90s
Barbell Shoulder Press	4x15 reps	rest: 90s
Dumbbell Lateral Raise	2x14 reps	rest: 90s