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Volume Overload Muscle and Power Workout

By M&S Writers

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 4 days/week
Good for
Build Muscle, Bodybuilding
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Pec Fly/Rear Delt Machine, Rope Cable Machine, Tricep Rope Attachment, Pull up bar, Row Machine, T-Bar Row Machine, Hi-Lo Pulley Cable Machine, Machine, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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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Monday - Chest & Triceps Focus

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
7 sets, 20 reps, (rest 60s)
Max volume protocol
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3. Hammer Strength Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pec Deck demonstrationPlay Pec Deck demonstration
4. Pec Deck
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
5. Barbell Lying Triceps Extension (Skullcrusher)
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
6. Rope Tricep Extension
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Back & Biceps Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
7 sets, 20 reps, (rest 60s)
Max volume protocol
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3. Machine Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
4. Lying T-Bar Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5. Standing Dumbbell Biceps Curl
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Curl demonstrationPlay Rope Cable Curl demonstration
6. Rope Cable Curl
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Shoulders & Traps Focus

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
7 sets, 20 reps, (rest 60s)
Max volume protocol
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
2. Seated Dumbbell Arnold Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4. Rear Delt Raise
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Shrug demonstrationPlay Machine Shrug demonstration
6. Machine Shrug
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Quads, Hamstrings & Calves Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
7 sets, 20 reps, (rest 60s)
Max volume protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
2. Barbell Hack Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4. Stiff-Legged Dumbbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/3/2018, UTC


Last Updated: 10/1/2021, UTC

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