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Volume Overload Muscle and Power Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

66 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Description

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

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Equipment

Barbell, Cable, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

66 minutes

Genders

Male

Days per week

4 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Description

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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Chest & Triceps Focus

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Thursday - Shoulders & Traps Focus

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
7 sets5, 5, 5, 10, 10, 10, 20 reps60s
Max volume protocol
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets8 - 12 reps60s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps60s
4. Rear Delt Raise3 sets10 - 15 reps60s
5. Barbell Shrug3 - 4 sets8 - 12 reps60s
6. Machine Shrug3 - 4 sets8 - 12 reps60s

Friday - Quads, Hamstrings & Calves Focus

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Date Created: 6/3/18, 9:57 PM


Last Updated: 9/12/20, 9:39 PM

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