4-day Volume Training Program

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This is a 4 day, basic volume training program to be incorporated into a periodization program for 4-8 weeks. This particular period is for muscle growth. (After which you may want to train for strength, endurance, power etc before coming back to muscle growth for even better results)

The rep ranges in this free workout plan are mostly from 10-12 reps per set, which is considered an optimal muscle building range by many who use volume training.

The intensity is to be kept similar from set 1 all the way to set 4. So you will need to select a weight that feels challenging but can be performed with good technique for 10-12 reps for every set.

Keep your rest period honest to measure your progress more accurately.

Progressions include – Higher number of sets, less rest period between sets, higher weight or more repetitions.

As always, remember to warm up for at least 5-10 minutes prior to starting the main component of your workout to ensure your muscles are ready for the task at hand. This can be done on a piece of cardio or by going through the motions of the main workout at a very light intensity.

Tailor this volume training workout to suit yourself. This is a basic guideline that includes the core principles of volume training but you can make adjustments as long as you don’t deviate too far from the program.

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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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