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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BODYPART
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EXERCISE
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SETS
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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 |
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BODYPART
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EXERCISE
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SETS
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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 |
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BODYPART
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EXERCISE
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SETS
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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 |
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BODYPART
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EXERCISE
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SETS
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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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