High Volume Emphasis Muscle Growth Workout

By Scott Herman

	Intermediate (2-3 years)
	85 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Incline Bench, Bodyweight, Pull up bar, Other, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day workout utilizes high volume to stimulate muscle growth. When it comes to variables that stimulate muscle growth, volume is arguably king. While frequency and intensity vary in terms of effectiveness, studies show that as volume goes up, so does muscle mass. For this reason, this workout organizes its exercises in an upper/lower split and uses a high amount of sets with a high amount of reps. Don't be afraid to use a lower weight for these workouts- a focus on volume means intensity can afford to take a hit. Advanced lifters looking to hammer their muscles with high volume will love this workout.

Description

Day 1 - Monday - Upper Body Focus A

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Exercise	Sets	Reps	Rest
1.Barbell Rack Pull	10 sets	5 reps	60s
2.Dumbbell Bench Press	10 sets	10 reps	60s
3.Standing Dumbbell Press	10 sets	10 reps	60s
4.Barbell Underhand Bent-over Row	10 sets	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Standing Alternating Dumbbell Curls	3 rounds	8 reps	0s
5B.Incline Barbell Skullcrusher	3 rounds	8 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Lying Alternating Toe Touch	4 rounds	20 reps	0s
6B.Hanging Leg Raise	4 rounds	20 reps	60s

Day 2 - Tuesday - Lower Body Focus B

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	10 sets	10 reps	60s
2.Barbell Glute Bridge	10 sets	10 reps	60s
3.Barbell Romanian Deadlift	10 sets	10 reps	60s
4.Barbell Standing Leg Calf Raise	10 sets	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Wood Chop with Rope Attachment See Exercise Notes	4 rounds	15 reps	0s
5B.Dumbbell Side Bend	4 rounds	15 reps	60s

Day 4 - Thursday - Upper Body Focus B

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Exercise	Sets	Reps	Rest
1.Barbell Rack Pull	10 sets	5 reps	60s
2.Dumbbell Bench Press	10 sets	10 reps	60s
3.Standing Dumbbell Press	10 sets	10 reps	60s
4.Barbell Underhand Bent-over Row	10 sets	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Standing Alternating Dumbbell Curls	3 rounds	8 reps	0s
5B.Incline Barbell Skullcrusher	3 rounds	8 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Lying Alternating Toe Touch	4 rounds	20 reps	0s
6B.Hanging Leg Raise	4 rounds	20 reps	60s

Day 5 - Friday - Lower Body Focus B

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	10 sets	10 reps	60s
2.Barbell Glute Bridge	10 sets	10 reps	60s
3.Barbell Romanian Deadlift	10 sets	10 reps	60s
4.Barbell Standing Leg Calf Raise	10 sets	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Wood Chop with Rope Attachment	4 rounds	15 reps	0s
5B.Dumbbell Side Bend	4 rounds	15 reps	60s

Date Created: 6/25/2018, UTC

Last Updated: 6/5/2021, UTC

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High Volume Emphasis Muscle Growth Workout

Week 1 Overview

Day 1 - Monday - Upper Body Focus A

Day 2 - Tuesday - Lower Body Focus B

Day 4 - Thursday - Upper Body Focus B

Day 5 - Friday - Lower Body Focus B

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