I’ve designed a comprehensive, easy-to-follow, and effective high volume workout plan (involving plenty of reps and sets). This program is for serious and experienced lifters who want to get big, proportional, and aesthetic.
If you are training for a while and want to break plateaus and build huge muscle naturally, save this program.
Program Description
| Sessions/Week | 6 Days weekly |
| Duration per Session | 90-120 minutes |
| Program Goal | Build Strength & Size |
| Target Gender | Males |
| Difficulty Level | Intermediate Level |
| Program Duration | 3 months |
| Volume Density | High (25-40 sets per session) |
This high-volume workout routine is inspired by the popular bodybuilders, including eight-time Mr. Olympia Lee Haney and Ronnie Coleman and seven-time Mr. Olympia Arnold Schwarzenegger and Phil Heath.
It involves exercising six times a week (Monday to Saturday), focusing on 2-3 muscles per day.
You’ll hit every body part twice a week (first time with heavier weight and second time with moderate weight). The heavy-medium load combination will build strength and promote hypertrophy.
Each session will have 25 to 40 sets and will take at least 90 minutes (excluding warm-up) to complete all of them.
To perform all reps and sets effectively, you need to have experience and knowledge about the correct form and posture of each exercise.
This program requires special attention to diet, as your muscles need high-protein foods to recover, rebuild, and grow.
Ultimate 3-Month High Volume Workout Plan for Strength & Mass Gain
Before you start, remember to follow these instructions for optimal results:
- Warm-up: Start your session with 5-10 minutes of quick warm-up. Perform shoulder pass-throughs, arm swings, pull-aparts, inverted rows, and pull-ups before upper body workouts and leg swings, deep squats, reverse lunges to front kick, and hamstring stretch on leg days. Warm-up reduces stiffness in the muscles and prepares your body for lifting exercises.
- Overload between sets: Increase 5-10% load after each set and train till failure to stimulate muscle growth. Ensure the last few reps of each set feel challenging.
- Advanced Strategy: I also recommend including advanced training strategies, such as supersets and dropsets, to maximize the muscle pump.
Month 1
- Day 1: Chest, Arms, Calves, and Abs (A)
- Day 2: Quads & Hamstrings (A)
- Day 3: Back, Shoulders, Calves, and Abs (A)
- Day 4: Chest, Arms, Calves, and Abs (B)
- Day 5: Quads & Hamstrings (B)
- Day 6: Back, Shoulders, Calves, and Abs (B)
- Day 7: OFF
- Repeat 4 times. Rest for 2-3 days before starting the second month’s workout.
Day 1: Chest, Arms, Calves, and Abs (A)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Flat Barbell/DB Bench Press | Chest | 4 | 8-10 |
| Incline Barbell/DB Bench Press | Chest | 4 | 8-10 |
| Dumbbell Flyes | Chest | 4 | 10-12 |
| Skull Crusher/Overhead Extensions | Triceps | 3 | 12-15 |
| Barbell/DB Biceps Curl | Biceps | 4 | 8-10 |
| Incline/Preacher Curl | Biceps | 4 | 8-10 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Seated Knee Tuck | Abdominal | 4 | Failure |
| Inclined Sit-ups | Abdominal | 4 | 15-20 |
Day 2: Quads and Hamstrings (A)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 4 | 15-20 |
| Machine Leg Press | Quadriceps | 4 | 12-15 |
| Back Squats | Quad and Glutes | 4 | 8-10 |
| Stiff-legged Deadlift | Hamstrings | 4 | 10-12 |
| Leg Curls | Hamstrings | 4 | 15-20 |
Day 3: Back, Shoulders, Calves, and Abs (A)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| One-arm DB Row | Back | 3 | 10/side |
| Seated Cable Row | Back | 4 | 8-12 |
| T-Bar Row | Back | 3 | 8-10 |
| Military/DB Press | Front Delt | 3-4 | 8-10 |
| Lateral Raise | Side Delt | 3-4 | 10-12 |
| Upright Rows | Upper Trap | 3-4 | 8-10 |
| Standing Calf Raises | Gastrocnemius | 4-5 | 15-20 |
| Vertical Leg Raises | Lower Ab | 3-4 | 15-20 |
| Seated Knee Tucks | Lower Ab | 3-4 | 20-25 |
Day 4: Chest, Arms, Calves, and Abs (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Flat Barbell/DB Bench Press | Chest | 4 | 8-10 |
| Hammer Strength Chest Press | Chest | 4 | 10-12 |
| Parallel Bar Dips | Chest | 4 | 10-20 |
| High to Low Cable Flyes | Chest | 4 | 12-15 |
| Pressdown | Triceps | 4 | 12-15 |
| Machine Preacher Curl | Biceps | 4 | 8-10 |
| Bayesian Cable Curl | Biceps | 3 | 10-12 |
| Standing Toe Raises | Calves | 5 | 15-20 |
| Lying Leg Raises | Abdominal | 4 | Failure |
| Incline Sit-ups | Abdominal | 4 | 15-20 |
Day 5: Quads and Hamstrings (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 3-4 | 15-20 |
| Hack Squats | Quadriceps | 3-4 | 12-15 |
| Front Lunges/Bulgarian Split Squats | Thighs & Glutes | 3-4 | 10/leg |
| Leg Curls | Hamstrings | 3-4 | 12-20 |
| Romanian Deadlift | Hamstrings | 3-4 | 8-10 |
Day 6: Back, Shoulders, Calves, and Abs (B)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 4 | 10-12 |
| Weighted Pull-ups | Back | 4 | 8-10 |
| Seated Cable Row (Neutral Grip) | Back | 4 | 8-10 |
| Chest Supported Row (Overhand Grip) | Back | 4 | 8-10 |
| Behind The Neck Press | Shoulder | 4 | 8-10 |
| Lateral Delt Raise | Shoulder | 4 | 10-12 |
| Bent-over Rear Delt Raise | Shoulder | 4 | 10-12 |
| Standing Calf Raises | Calves | 4 | 15-20 |
| Vertical Leg Raises | Lower Ab | 4 | 15-20 |
| Seated Knee Tucks | Lower Ab | 4 | 20-25 |
Month 2
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs & Abs
- Day 4: Chest and Back
- Day 5: Shoulders and Arms
- Day 6: Legs & Abs
- Day 7: OFF
- Rest for 2-3 days before starting the third month’s workout.
Day 1: Chest and Back (Heavy)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Flat Bench Press | Chest | 4 | 6-10 |
| Incline Bench Press | Chest | 4 | 6-10 |
| Weighted Dips | Chest | 4 | 8-10 |
| Bent-Over Barbell Row | Back | 4 | 8-10 |
| Lat Pulldown (Prone Grip) | Back | 4 | 8-10 |
| Single-arm DB Row | Back | 4 | 6-8/side |
| Crunches | Abdominals | 4 | 20-25 |
Day 2: Shoulders and Arms (Heavy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Barbell Push Press | Shoulders | 4 | 6-10 |
| DB Lateral Raise | Shoulders | 4 | 8-12 |
| Barbell Shrug | Shoulders | 4 | 8-10 |
| Face Pull | Shoulders | 3 | 8-10 |
| Standing Barbell Curl | Biceps | 3 | 8-10 |
| Alternating DB Curl | Biceps | 3 | 6/arm |
| Triceps Pushdowns | Triceps | 3 | 8-12 |
| Overhead Triceps Extension | Triceps | 3 | 8-12 |
| Wrist Curls | Forearms | 3 | 8-12 |
Day 3: Legs & Abs (Heavy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quads & Glutes | 6 | 6-10 |
| Reverse Lunges | Thighs & Glutes | 4 | 6-8/leg |
| Seated Leg Curl | Hamstrings | 4 | 10-12 |
| Hip Thrusts | Ham & Glutes | 4 | 8-10 |
| Standing Calf Raise | Calves | 4 | 10-12 |
| Cable Crunches | Abdominals | 4 | 10-15 |
| High to Low Chop | Obliques | 3 | 10/side |
Day 4: Chest and Back (Hypertrophy)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Incline DB Bench Press | Chest | 4 | 12-14 |
| High to Low Cable Flyes | Chest | 4 | 12-14 |
| Seated Pec Deck Flyes | Chest | 4 | 12-14 |
| Lat Pulldown (Neutral Grip) | Back | 4 | 12-14 |
| Seated Row (Machine/Cable) | Back | 4 | 12-14 |
| Close-Grip T-Bar Row | Back | 4 | 10-14 |
| Lying Leg Raises | Abs | 4 | 15-20 |
Day 5: Shoulders and Arms (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Overhead DB Press | Shoulders | 4 | 10-12 |
| DB Lateral Raise | Shoulders | 4 | 12-16 |
| Rear Delt Flyes | Shoulders | 4 | 12-16 |
| Upright Rows | Shoulders | 3 | 10-12 |
| EZ Bar Biceps Curl | Biceps | 3 | 12-16 |
| Incline/Preacher Curls | Biceps | 3 | 12-16 |
| Triceps Pushdowns | Triceps | 3 | 12-16 |
| Overhead Triceps Extension | Triceps | 3 | 12-16 |
| Wrist Curls | Forearms | 3 | 12-16 |
Day 6: Legs & Abs (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 4 | 15-20 |
| Leg Press | Quads & Glutes | 4 | 12-16 |
| Hamstrings Leg Curl | Hamstrings | 4 | 15-20 |
| Bulgarian Split Squats | Thighs & Glutes | 4 | 10/leg |
| Seated Calf Raises | Calves | 4 | 15-20 |
| Decline Cable Crunches | Abdominals | – | 50-100 |
| High to Low Chop | Obliques | 3 | 15/side |
Month 3
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Thighs, Calves, & Abs
- Day 4: Chest and Back
- Day 5: Shoulders and Arms
- Day 6: Thighs, Calves, & Abs
- Day 7: OFF
- Rest for 2-3 days before starting the third month’s workout.
Day 1: Chest and Back (Strength)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Flat Dumbbell Bench Press | Chest | 4 | 6-10 |
| Incline Barbell Bench Press | Chest | 4 | 6-10 |
| Dumbbell Pullover | Chest, Lats | 4 | 8-10 |
| Cable Chest Flyes | Chest | 4 | 8-10 |
| Close-Grip Pulldown | Back | 4 | 8-10 |
| Conventional Deadlift | Back and Legs | 4 | 6-10 |
| Seated Row | Back | 4 | 8-10 |
Day 2: Delts, Triceps, and Biceps (Strength)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Standing Barbell Overhead Press | Shoulder | 4 | 6-10 |
| Dumbbell Overhead Press | Shoulder | 4 | 6-10 |
| Lateral Dumbbell Raises | Shoulder | 4 | 8-10 |
| Cable Face Pull | Shoulder | 3 | 8-10 |
| Barbell Biceps Curls | Biceps | 3 | 8-10 |
| Alternating Dumbbell Curl | Biceps | 3 | 8-10 |
| Preacher Curls | Biceps | 3 | 8-10 |
| Cable Pushdowns | Triceps | 3 | 8-10 |
| Lying French Press | Triceps | 3 | 8-10 |
| Overhead Triceps Extension | Triceps | 3 | 8-10 |
Day 3: Thighs, Calves, & Abs (Strength)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quads & Glutes | 6 | 6-10 |
| Leg Press | Thighs & Glutes | 4 | 8-10 |
| Seated Leg Curl | Hamstrings | 4 | 10-12 |
| Hip Thrusts | Ham & Glutes | 4 | 8-10 |
| Standing Calf Raise | Calves | 4 | 10-12 |
| Cable Crunches | Abdominals | 4 | 10-15 |
| High to Low Chop | Obliques | 3 | 10/side |
Day 4: Chest and Back (Hypertrophy)
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Incline DB Bench Press | Chest | 4 | 12-14 |
| High to Low Cable Flyes | Chest | 4 | 12-14 |
| Seated Pec Deck Flyes | Chest | 4 | 12-14 |
| Lat Pulldown (Neutral Grip) | Back | 4 | 12-14 |
| Seated Row (Machine/Cable) | Back | 4 | 12-14 |
| Close-Grip T-Bar Row | Back | 4 | 10-14 |
| Lying Leg Raises | Abs | 4 | 15-20 |
Day 5: Delts, Triceps, and Biceps (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| DB Lateral Raise | Shoulders | 4 | 12-16 |
| Rear Delt Flyes | Shoulders | 4 | 12-16 |
| Front Raises | Shoulders | 1 | 12-18 |
| Upright Rows | Shoulders | 3 | 10-12 |
| EZ Bar Biceps Curl | Biceps | 3 | 12-16 |
| Incline/Preacher Curls | Biceps | 3 | 12-16 |
| Triceps Pushdowns | Triceps | 3 | 12-16 |
| Overhead Triceps Extension | Triceps | 3 | 12-16 |
| Wrist Curls | Forearms | 3 | 12-16 |
Day 6: Thighs, Calves, & Abs (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Leg Extensions | Quadriceps | 4 | 15-20 |
| Hack Squats | Quads & Glutes | 4 | 12-16 |
| Hamstrings Leg Curl | Hamstrings | 4 | 15-20 |
| Bulgarian Split Squats | Thighs & Glutes | 4 | 10/leg |
| Seated Calf Raises | Calves | 4 | 15-20 |
| Decline Cable Crunches | Abdominals | – | 50-100 |
| High to Low Chop | Obliques | 3 | 15/side |
Frequently Asked Questions (FAQs)
Is this high volume training plan safe to follow?
This program is for experienced lifters whose muscles are used to intense training. I understand it’s too many sets and reps, but this is safe as long as you eat, rest, and sleep well. Take an extra rest day or reduce volume if you feel sore.
When should I deload?
You can keep the 3rd or 4th week as a deload week or whenever you feel overly fatigued or fail to lift heavy.
What should I do after 3 months?
Take a week off so your muscles can fully recover. After that, you can keep up with this program or switch to a high-volume & low-volume mixed plan.
What meal plan should I follow with this workout?
You have to equally focus on diet to improve recovery and muscle growth. For a balanced diet, include protein 35%, carbs 30-40%, and the rest fat. I’ve designed a meal plan for both muscle gain and weight loss. You can explore that and make some changes if necessary.
Should I take supplements with this program?
Not all supplements are essential, but I highly recommend taking whey protein and creatine monohydrate if you follow a high volume bodybuilding plan.
How long does it take to see results?
You’ll start seeing some improvement in strength and size results after 6-8 weeks. If you do not, don’t worry, complete the entire routine. And if you don’t see any gains even after 3 months, stop this workout plan and make some adjustments in your diet, workout, and lifestyle.
The High Volume Training Program PDF
Download this free PDF and let me know if you have any questions.
