In this workout program, we aim to use old-school volume training to thoroughly stimulate our muscle fibres. Rep ranges are also varied from six to fifteen to ensure stimulation of all types of muscle fibres (slow-twitch and fast-twitch). Lastly, compound and isolation exercises are mixed for a balance between mass building and muscle-specific training. So if you're ready, let's turn up the volume and train!
Workout 1 - Chest, Biceps
Barbell Bench Press - 1Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12, 9, 6)
Incline Dumbbell Bench Press - 4 WS (15, 12, 9, 6)
Machine Dips - 4 WS (15, 12, 9, 6)
Pec Deck Flyes - 3 WS (15, 12, 9)
Standing Barbell Curls - 1 WU, 4 WS (15, 12, 9, 6)
Alternate Hammer Curls - 4 WS (15, 12, 9, 6)
Concentration Curls - 4 WS (15, 12, 9, 6)
Workout 2 - Back, Triceps
Wide-Grip Lat Pulldowns - 1WU
Wide-Grip Chin Ups - 4 WS (max reps)
Underhand Barbell Rows - 4 WS (15, 12, 9, 6)
Seated Cable Rows - 4 WS (15, 12, 9, 6)
Barbell Deadlifts - 1WU, 4 WS (15, 12, 9, 6)
Lying Triceps Extensions - 1WU, 4 WS (15, 12, 9, 6)
Seated Triceps Press (keep elbows close to head!!) - 4 WS (15, 12, 9, 6)
Rope Pressdowns - 4 WS (15, 12, 9, 6)
Workout 3 - Shoulders, Abs
Seated Dumbbell Press - 1 WU, 4 WS (15, 12, 9, 6)
Upright Rows - 1WU, 4 WS (15, 12, 9, 6)
Dumbbell Side Laterals - 4 WS (15, 12, 9, 6)
One-Arm Bent Over Cable Laterals - 4 WS (15, 12, 9, 6)
Seated Tucks - 1WS (max reps)
Crunches - 1WS (max reps)
Barbell Ab Rollout (if this is too hard for you, do it on your knees) - 1WS (max reps)
Jackknife Sit-Ups - 1WS (max reps)
Hanging Reverse Crunches - 1WS (max reps)
Vacuums - 1WS (max duration)
Workout 4 - Legs
Leg Press - 1 WU, 4 WS (15, 12, 9, 6)
Dumbbell Lunges - 4 WS (15, 12, 9, 6)
Leg Extensions - 4 WS (15, 12, 9, 6)
Lying Leg Curls - 1 WU, 4 WS (15, 12, 9, 6)
Standing Leg Curls - 4 WS (15, 12, 9, 6)
Calf Raise on Leg Press Machine - 1 WU, 4 WS (15, 12, 9, 6)
Seated Calf Raise - 4 WS (15, 12, 9, 6)
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Workout 1 - Chest, Biceps
Barbell Bench Press - 1Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12, 9, 6)
Incline Dumbbell Bench Press - 4 WS (15, 12, 9, 6)
Machine Dips - 4 WS (15, 12, 9, 6)
Pec Deck Flyes - 3 WS (15, 12, 9)
Standing Barbell Curls - 1 WU, 4 WS (15, 12, 9, 6)
Alternate Hammer Curls - 4 WS (15, 12, 9, 6)
Concentration Curls - 4 WS (15, 12, 9, 6)
Workout 2 - Back, Triceps
Wide-Grip Lat Pulldowns - 1WU
Wide-Grip Chin Ups - 4 WS (max reps)
Underhand Barbell Rows - 4 WS (15, 12, 9, 6)
Seated Cable Rows - 4 WS (15, 12, 9, 6)
Barbell Deadlifts - 1WU, 4 WS (15, 12, 9, 6)
Lying Triceps Extensions - 1WU, 4 WS (15, 12, 9, 6)
Seated Triceps Press (keep elbows close to head!!) - 4 WS (15, 12, 9, 6)
Rope Pressdowns - 4 WS (15, 12, 9, 6)
Workout 3 - Shoulders, Abs
Seated Dumbbell Press - 1 WU, 4 WS (15, 12, 9, 6)
Upright Rows - 1WU, 4 WS (15, 12, 9, 6)
Dumbbell Side Laterals - 4 WS (15, 12, 9, 6)
One-Arm Bent Over Cable Laterals - 4 WS (15, 12, 9, 6)
Seated Tucks - 1WS (max reps)
Crunches - 1WS (max reps)
Barbell Ab Rollout (if this is too hard for you, do it on your knees) - 1WS (max reps)
Jackknife Sit-Ups - 1WS (max reps)
Hanging Reverse Crunches - 1WS (max reps)
Vacuums - 1WS (max duration)
Workout 4 - Legs
Leg Press - 1 WU, 4 WS (15, 12, 9, 6)
Dumbbell Lunges - 4 WS (15, 12, 9, 6)
Leg Extensions - 4 WS (15, 12, 9, 6)
Lying Leg Curls - 1 WU, 4 WS (15, 12, 9, 6)
Standing Leg Curls - 4 WS (15, 12, 9, 6)
Calf Raise on Leg Press Machine - 1 WU, 4 WS (15, 12, 9, 6)
Seated Calf Raise - 4 WS (15, 12, 9, 6)
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