advanced volume workout


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none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

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advanced volume workout

This is Scooby's advanced volume workout which is four intense workouts a week, one full body workout, one push workout, one pull workout, and one leg workout. Every body part gets hit twice during the week. The goal of this advanced workout is to get a maximum of muscle gain. To get the workout volume for max gains, this workout plan uses supersetting extensively to allow as many sets as possible in the one hour workout but the supersets are intelligently designed so as not to interfere with lifting intensity. This workout is definitely not for beginners, it is for people who have been lifting a few years and can do at least 6 pullups.

Modify exercises used in this workout

MONDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1FLYS, DUMBELL, FLAT BENCH6 reps6 reps6 reps
1LOW ROW, BENT OVER BARBELL6 reps6 reps6 reps
1SQUATS6 reps6 reps6 reps
 
2FLYS, DUMBELL, INCLINE6 reps6 reps6 reps
2LOW ROW, T-BAR, NARROW GRIP6 reps6 reps6 reps
2DEADLIFTS6 reps6 reps6 reps
 
3SHOULDER RAISE, SIDE, DUMBBELL, SEATED6 reps6 reps6 reps
3BICEPS CURLS, PREACHER, DUMBBELLS6 reps6 reps6 reps
3STANDING BARBELL SHRUGS6 reps6 reps6 reps
 
4JOGGING20 min
 
No rest between exercises in a superset, only when the superset is complete.

TUESDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

WEDNESDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1BENCH PRESS, FLAT6 reps6 reps6 reps
1SHOULDER RAISE, FRONT, DUMBBELL, SEATED6 reps6 reps6 reps
1SKULLCRUSHER, BARBELL6 reps6 reps6 reps
 
2BENCH PRESS, INCLINE6 reps6 reps6 reps
2OVERHEAD PRESS, STANDING, BARBELL6 reps6 reps6 reps
2DIPS, TRX, WEIGHTED6 reps6 reps6 reps
 
3SHOULDER RAISE, SIDE, SELECTORIZED MACHINE6 reps6 reps6 reps
3TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD6 reps6 reps6 reps
3BENCH PRESS, DECLINE6 reps6 reps6 reps
 
4JOGGING20 min
 
No rest between exercises in a superset, only when the superset is complete.

THURSDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1PULLDOWN, CABLE, WIDE GRIP
1PLATE LOADED SEATED SHRUG MACHINE
1BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP
 
2PULLDOWN, CABLE, NARROW PARALLEL GRIP
2PLATE LOADED SEATED SHRUG MACHINE
2BICEPS CURLS, CONCENTRATION, DUMBBELL
 
3BENT OVER REVERSE DUMBBELL FLYS
3PULLUP, OVERHAND, WIDE, WEIGHTED
3BICEPS CURLS, STANDING, BARBELL
 
4JOGGING20 min
 
No rest between exercises in a superset, only when the superset is complete.

FRIDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1SQUATS, FRONT
 
2SQUATS, BOX
 
3CALF RAISES, SEATED, PLATE LOADED MACHINE
 
4DEADLIFTS, DEFICIT
 
5CALF RAISE, DONKEY, MACHINE
 
6ROTISSERIE CORE WORKOUT
6WINDSHIELD WIPERS
 
7JOGGING20 min
 

SATURDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

SUNDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES
ARMS EXERCISES
TRAPS EXERCISES
ABS EXERCISES
CARDIO EXERCISES