Volume Overload Muscle and Power Workout

By M&S Writers

	Intermediate (2-3 years)
	57 minutes/day \| 4 days/week
	Build Muscle, Bodybuilding
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Pec Fly/Rear Delt Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Row Machine, T-Bar Row Machine, Machine, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout relies on volume to break through plateaus in muscle and strength growth. In this workout, compound lifts will utilize the max volume protocol, which breaks down as follows:

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 10 reps

Set 5: 10 reps

Set 6: 10 reps

Set 7: AMRAP (Goal: 20+ reps)

Use a weight that allows you to complete all sets (minumum 10 on set 7), and once you hit over 20 reps on the last set, increase the weight. Your heavy compound lifts likely haven't seen this type of volume before, so this workout is guaranteed to help you progress in power and muscle mass (provided proper nutrition). Intermediates looking to double down on volume should give this workout a try.

Description

Week 1 Overview

Day 1:

Monday - Chest & Triceps Focus

Day 2:

Tuesday - Back & Biceps Focus

Day 3:

Rest

Day 4:

Thursday - Shoulders & Traps Focus

Day 5:

Friday - Quads, Hamstrings & Calves Focus

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Chest & Triceps Focus

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	7 sets	20 reps	60s
2.Incline Dumbbell Press	3 sets	8-12 reps	60s
3.Hammer Strength Bench Press	3 sets	8-12 reps	60s
4.Pec Deck	3 sets	10-15 reps	60s
5.Barbell Lying Triceps Extension (Skullcrusher)	3-4 sets	8-12 reps	60s
6.Rope Cable Triceps Extension	3-4 sets	10-15 reps	60s

Day 2 - Tuesday - Back & Biceps Focus

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	7 sets	20 reps	60s
2.Pull-up	3 sets	AMAP reps	60s
3.Machine Row	3 sets	8-12 reps	60s
4.Lying T-Bar Row	3 sets	8-12 reps	60s
5.Standing Dumbbell Biceps Curl	3-4 sets	8-12 reps	60s
6.Rope Cable Curl	3-4 sets	10-15 reps	60s

Day 4 - Thursday - Shoulders & Traps Focus

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	7 sets	20 reps	60s
2.Seated Dumbbell Arnold Press	3 sets	8-12 reps	60s
3.Dumbbell Lateral Raise	3 sets	10-15 reps	60s
4.Rear Delt Raise	3 sets	10-15 reps	60s
5.Barbell Shrug	3-4 sets	8-12 reps	60s
6.Machine Shrug	3-4 sets	8-12 reps	60s

Day 5 - Friday - Quads, Hamstrings & Calves Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	7 sets	20 reps	60s
2.Barbell Hack Squat	3 sets	8-12 reps	60s
3.Leg Extensions	3 sets	10-15 reps	60s
4.Stiff-Legged Dumbbell Deadlift	3 sets	8-12 reps	60s
5.Lying Leg Curls	3 sets	10-15 reps	60s
6.Seated Calf Raise Machine	3-4 sets	10-15 reps	60s

Date Created: 6/3/2018, UTC

Last Updated: 10/27/2021, UTC

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