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4 Day Volume Training - Free Printable Workout Log

DAY 1 - Monday

 

BODYPART	EXERCISE	SETS	REPS	REST
Chest	Flat Bench Press	3-5 sets	10-12	60-120 secs
	Incline Dumbell Press	3-5 sets	10-12	60-120 secs
	Dumbell Flyes	3-4 sets	10-12	60-120 secs
	Cable Crossovers	3-4 sets	10-12	60-120 secs
Triceps	Close Grip Bench Press	3-4 sets	10-12	60-90 secs
	Skull Crushers	2-4 sets	10-12	60-90 secs
	Cable Pushdowns	2-4 sets	10-12	60-90 secs
(stretches)	Stretch all muscle groups that were worked on day 1	1-2		Hold 20-30 secs

 

DAY 2 - Wednesday

 

BODYPART	EXERCISE	SETS	REPS	REST
Legs	Squats	4-5 sets	10-12	60-180 secs
	Leg Press	4-5 sets	10-12	60-180 secs
	Romanian Deadlift/ Machine Hamstring Curls	3-4 sets	10-12	60-120 secs
	Leg Extensions	3-4 sets	10-12	60-120 secs
	Seated Calf Raises	3-4 sets	10-15	60-120 secs
(stretches)	Stretch all muscle groups that were worked on day 2	1-2		Hold 20-30 secs

 

DAY 3 - Thursday

BODYPART	EXERCISE	SETS	REPS	REST
Shoulders/Traps	Military Press or Behind the Neck Press	4-5 sets	10-12	60-120 secs
	Seated Dumbell Shoulder Press	3-5 sets	10-12	60-120 secs
	Upright Rows	3-4 sets	10-12	60-120 secs
	Lateral Raises	3-4 sets	10-12	60-120 secs
	Front Raises	3-4 sets	8-12	60-120 secs
Abs	Ab Crunches	2-4 sets	12-20	30-90 secs
	Oblique Crunches	2-4 sets	12-20	30-90 secs
	Legs-Raised Crunches	2-4 sets	12-20	30-90 secs
(stretches)	Stretch all muscle groups that were worked on day 3	1-2		Hold 20-30 secs

DAY 4 - Saturday

BODYPART	EXERCISE	SETS	REPS	REST
Back	Wide Grip Pull-ups	4-5 sets	10-12	60-180 secs
	Deadlifts	4-5 sets	10-12	60-180 secs
	Bent Over Barbell Rows	3-4 sets	10-12	60-120 secs
	Seated Cable Rows	3-4 sets	10-12	60-120 secs
Biceps	Bicep Curls (barbell)	3-4 sets	10-12	60-90 secs
	Seated Dumbell Curls	2-4 sets	10-12	60-90 secs
	Preacher Curls	2-4 sets	10-12	60-90 secs
(stretches)	Stretch all muscle groups that were worked on day 4	1-2		Hold 20-30 secs

 

 

 

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