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Volume Overload Muscle and Power Workout


Intermediate (2-3 years)
66 minutes/day | 4 days/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle
Barbell, Cable, Dumbbell, Machine, Other, Pull up bar

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.

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Week 1

Thursday - Shoulders & Traps Focus

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1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

Max volume protocol
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
38 - 1260s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
310 - 1560s
4. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
310 - 1560s
5. Barbell Shrug
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 - 48 - 1260s
6. Machine Shrug
Machine Shrug demonstrationPlay Machine Shrug demonstration
3 - 48 - 1260s

Date Created: 6/3/2018, UTC

Last Updated: 4/18/2021, UTC

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