High Volume 5 days 8 weeks

High Volume Training for experienced lifters who wants to try a very effective way to build muscle or break the Plato

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

Barbell Row

Seated Row (Cable)

Dumbbell Row

Wide Grip Lat Pulldown

Underhand Lat Pulldown

Romanian Deadlift (Barbell)

Hyperextension

Back

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Leg Curl

Hip Thrust (Machine)

Legs

Cardio

Rest (Cardio)

Standing Calf Raise

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Shoulder

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

French Press

Arms

Incline Chest Press (Machine)

Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Chest Fly (Machine)

Chest

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