Volume Overload Muscle and Power Workout

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.