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High Volume Emphasis Muscle Growth Workout

By Scott Herman

Experience
Advanced (3+ years)
Time
93 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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.

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Monday - Upper Body Focus A

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Rack Pull demonstrationPlay Rack Pull demonstration
10 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit

No media available

3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Incline Skullcrusher demonstrationPlay Incline Skullcrusher demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Alternating Toe Touch demonstrationPlay Alternating Toe Touch demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower Body Focus B

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Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
4 sets, 15 reps, (rest 60s)
Each side
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body Focus B

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Rack Pull demonstrationPlay Rack Pull demonstration
10 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit

No media available

3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Incline Skullcrusher demonstrationPlay Incline Skullcrusher demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Alternating Toe Touch demonstrationPlay Alternating Toe Touch demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body Focus B

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/25/2018, UTC


Last Updated: 6/5/2021, UTC

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