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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Chest & Triceps Focus

Day 2: Tuesday - Back & Biceps Focus

Day 3: Rest

Day 4: Thursday - Shoulders & Traps Focus

Day 5: Friday - Quads, Hamstrings & Calves Focus

Day 6: Rest

Day 7: Rest

Week 1

Monday - Chest & Triceps Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	7 sets	5, 5, 5, 10, 10, 10, 20 reps	60s	Max volume protocol
2. Incline Dumbbell Press ▶	3 sets	8 - 12 reps	60s
3. Hammer Strength Bench Press ▶	3 sets	8 - 12 reps	60s
4. Pec Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	10 - 15 reps	60s
5. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	3 - 4 sets	8 - 12 reps	60s
6. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 - 4 sets	10 - 15 reps	60s

Tuesday - Back & Biceps Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	7 sets	5, 5, 5, 10, 10, 10, 20 reps	60s	Max volume protocol
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s
3. Machine Row Seated Row \| Back Training by FitnessScape	3 sets	8 - 12 reps	60s
4. Lying T-Bar Row How To: Lying T-Bar Row by Ignore Limits	3 sets	8 - 12 reps	60s
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 - 4 sets	8 - 12 reps	60s
6. Rope Cable Curl Bicep Workouts: Rope Cable Curl by Chris Patrick	3 - 4 sets	10 - 15 reps	60s

Thursday - Shoulders & Traps Focus

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	7 sets	5, 5, 5, 10, 10, 10, 20 reps	60s	Max volume protocol
2. Seated Dumbbell Arnold Press ▶	3 sets	8 - 12 reps	60s
3. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	60s
4. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 15 reps	60s
5. Barbell Shrug Barbell Shrugs by Avid Fitness	3 - 4 sets	8 - 12 reps	60s
6. Machine Shrug Seated Machine Shrug by Don Lam	3 - 4 sets	8 - 12 reps	60s

Friday - Quads, Hamstrings & Calves Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	7 sets	5, 5, 5, 10, 10, 10, 20 reps	60s	Max volume protocol
2. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	8 - 12 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 - 15 reps	60s
4. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 - 12 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 15 reps	60s
6. Seated Calf Raise Machine ▶	3 - 4 sets	10 - 15 reps	60s