Doing 500 reps a day can be demanding but if you have been working out for a while, you can try this for 30 days.
I’ve designed an ultimate strength training plan that involves doing 10 exercises, 5 sets of 10 reps, three times weekly.
This plan is based on the full-body workout, meaning you’ll do at least one exercise for every muscle group.
I’ve crafted this program in such a way that you can train your every body part effectively without getting burned out.
I’ll also hand out a PDF of this program so that you can save it for future use.
Workout Plan Description
Duration and sessions per week: This is a 30-day workout plan, involving three sessions per week. You can train any three days of the week but I recommend doing it on alternate days because it will help your muscles recover between training sessions so you can give your best every time you hit the gym.
Sets and reps per session: It involves doing 10 exercises, 5 sets of 10 reps (500 total reps), and training almost every body part per session.
Rep-set Scheme: It is based on the superset scheme which involves performing two exercises in a row to complete one set. It is a time-efficient approach to perform 500 reps in an effective manner.
Duration per session: It depends on how long you take to complete 500 reps. For me, it took 2 to 2.5 hours.
Workout Goal: This high-volume workout plan will help you build muscle mass, endurance, and athletic fitness.
Experience Require: This routine is only for experienced lifters, who have been training for a while. I don’t recommend it to beginners or people with past injuries.
How long should you do this? Try this 500-rep strength training only for 30 days, then follow your normal split training for three to four months, then try again. Don’t do it for too long as it can do more harm than good.
30-Day Ultimate 500-Rep Workout Plan to Build Muscularity
Day 1: Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Incline Bench Press + Leg Extension | 5 | 10 | 2-min |
Pulldown + Leg Curl | 5 | 10 | 2-min |
Lateral Raises + Cable Crunches | 5 | 10 | 2-min |
Barbell Curl + Triceps Extension | 5 | 10 | 2-min |
Pullover + Calf Raises | 5 | 10 | 2-min |
Day 3 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Overhead Press + Hack Squat | 5 | 10 | 2-min |
Pec Deck Fly+ Dumbbell RDL | 5 | 10 | 2-min |
Seated Row + Knee Raises | 5 | 10 | 2-min |
Rear Delt Fly + OH Triceps Extension | 5 | 10 | 2-min |
Hammer Curl + Cable Crunches | 5 | 10 | 2-min |
Day 5 – Total Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Deadlift + Bench Dips | 5 | 10 | 2-min |
Cable Crossover + Glute Bridge | 5 | 10 | 2-min |
One-arm DB Row + Calf Raises | 5 | 10 | 2-min |
Shrug + Reverse Cable Crunch | 5 | 10 | 2-min |
Wrist Curl + Oblique Chop | 5 | 10 | 2-min |
Day 8: Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Cable Lat Pullover + Leg Extension | 5 | 10 | 2-min |
Flat Bench Press + Leg Curl | 5 | 10 | 2-min |
Lateral Raises + Cable Crunches | 5 | 10 | 2-min |
Preacher Curl + Step-up (5/leg) | 5 | 10 | 2-min |
Bent-over Row + Triceps Extension | 5 | 10 | 2-min |
Day 10 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Push-ups + Chin-ups | 5 | 10 | 2-min |
Overhead Press + Leg Press | 5 | 10 | 2-min |
Rear Delt Raise + Lunges (5/leg) | 5 | 10 | 2-min |
Triceps Extension + Incline Curl (1-arm) | 5 | 10 | 2-min |
Wrist Curl + Decline Crunches | 5 | 10 | 2-min |
Day 12 – Total Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Kettlebell Swings + Hack Squat | 5 | 10 | 2-min |
T-Bar Row + Leg Curl | 5 | 10 | 2-min |
Overhead Press + Cable Crunch | 5 | 10 | 2-min |
Upright Row+ Cable Chop (5/side) | 5 | 10 | 2-min |
Bar Dips + Low Back Extension | 5 | 10 | 2-min |
Day 15: Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Deficit Pushup + Bulgarian Squat (5/leg) | 5 | 10 | 2-min |
Incline Hammer Press + Sumo Squat | 5 | 10 | 2-min |
Lat Pulldown + Cable Crunches | 5 | 10 | 2-min |
Dips + Incline Plank Row (5/arm) | 5 | 10 | 2-min |
Cable Face Pull + Calf Raises | 5 | 10 | 2-min |
Day 17 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Chin-ups + Leg Extension | 5 | 10 | 2-min |
Side Delt Raises+ One-leg RDL | 5 | 10 | 2-min |
Renegade Row + Curtsy Lunges (5/leg) | 5 | 10 | 2-min |
Shoulder Shrug + Decline Crunches | 5 | 10 | 2-min |
Triceps Extension + Wheel Rollout | 5 | 10 | 2-min |
Day 19 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Push Press + Side Plank Hip Dip (5/side) | 5 | 10 | 2-min |
Flat Bench Press + Leg Curl | 5 | 10 | 2-min |
Bent-over Row + Step-up (5/leg) | 5 | 10 | 2-min |
Spider Curl + Low Back Extension | 5 | 10 | 2-min |
Reverse Peck Deck + Plank Drag | 5 | 10 | 2-min |
Day 22 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Close Grip Pulldown + Pec Deck Fly | 5 | 10 | 2-min |
Landmine Press + Landmine Squat | 5 | 10 | 2-min |
Close-Grip Press + Hip Adduction | 5 | 10 | 2-min |
Upright Row + Hip Thrust | 5 | 10 | 2-min |
Oblique Chop + Knee Raises | 5 | 10 | 2-min |
Day 25 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Kettlebell Clean + KB Rack Squat | 5 | 10 | 2-min |
Kneeling KB Press + Kettlebell Lunge | 5 | 10 | 2-min |
Gorilla Row + KB Lateral Squat | 5 | 10 | 2-min |
Crush Grip Push-up + KB Deadlift (5/leg) | 5 | 10 | 2-min |
KB Deadbug + KB Woodchop (5/side) | 5 | 10 | 2-min |
Day 27 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Cable Chest Press + Single-arm Row | 5 | 10 | 2-min |
Front Raises + Cable Pull-through | 5 | 10 | 2-min |
Rope Pushdown + Cable Hip Extension | 5 | 10 | 2-min |
Cable Curl + Reverse Cable Crunches | 5 | 10 | 2-min |
Close Grip Pulldown + Cable Side Bend | 5 | 10 | 2-min |
Day 30 – Full Body Workout
Exercises | Sets | Reps | Rest |
---|---|---|---|
Overhead Press + Hack Squat | 5 | 10 | 2-min |
Pec Deck Fly+ Dumbbell RDL | 5 | 10 | 2-min |
Seated Row + Knee Raises | 5 | 10 | 2-min |
Rear Delt Fly + OH Triceps Extension | 5 | 10 | 2-min |
Hammer Curl + Cable Crunches | 5 | 10 | 2-min |
The Bottom Line
Follow this 500 reps workout challenge if you want to try something tough but effective.
I’ve designed this program in a way that allows you to perform 500 reps in an organized and will help you target your every body part effectively without feeling jaded.
This high-volume workout plan will help you build muscle mass, endurance, and athletic fitness.
However, it is primarily for advanced lifters, who have been lifting weights for a while.
Try this 500-rep challenge for 30 days in six months because doing it more often can do more harm than good.