The 500-Rep Workout: 30 Day Plan to Muscularity with PDF

500 Reps Workout

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

High Volume Workout

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

500-Rep Workout Plan

Day 1: Full Body Workout

ExercisesSetsRepsRest
Incline Bench Press + Leg Extension5102-min
Pulldown + Leg Curl5102-min
Lateral Raises + Cable Crunches5102-min
Barbell Curl + Triceps Extension5102-min
Pullover + Calf Raises5102-min

Day 3 – Full Body Workout

ExercisesSetsRepsRest
Overhead Press + Hack Squat5102-min
Pec Deck Fly+ Dumbbell RDL5102-min
Seated Row + Knee Raises5102-min
Rear Delt Fly + OH Triceps Extension5102-min
Hammer Curl + Cable Crunches5102-min

Day 5 – Total Body Workout

ExercisesSetsRepsRest
Deadlift + Bench Dips5102-min
Cable Crossover + Glute Bridge5102-min
One-arm DB Row + Calf Raises5102-min
Shrug + Reverse Cable Crunch5102-min
Wrist Curl + Oblique Chop5102-min

Day 8: Full Body Workout

ExercisesSetsRepsRest
Cable Lat Pullover + Leg Extension5102-min
Flat Bench Press + Leg Curl5102-min
Lateral Raises + Cable Crunches5102-min
Preacher Curl + Step-up (5/leg)5102-min
Bent-over Row + Triceps Extension5102-min

Day 10 – Full Body Workout

ExercisesSetsRepsRest
Push-ups + Chin-ups5102-min
Overhead Press + Leg Press5102-min
Rear Delt Raise + Lunges (5/leg)5102-min
Triceps Extension + Incline Curl (1-arm)5102-min
Wrist Curl + Decline Crunches5102-min

Day 12 – Total Body Workout

ExercisesSetsRepsRest
Kettlebell Swings + Hack Squat5102-min
T-Bar Row + Leg Curl5102-min
Overhead Press + Cable Crunch5102-min
Upright Row+ Cable Chop (5/side)5102-min
Bar Dips + Low Back Extension5102-min

Day 15: Full Body Workout

ExercisesSetsRepsRest
Deficit Pushup + Bulgarian Squat (5/leg)5102-min
Incline Hammer Press + Sumo Squat5102-min
Lat Pulldown + Cable Crunches5102-min
Dips + Incline Plank Row (5/arm)5102-min
Cable Face Pull + Calf Raises5102-min

Day 17 – Full Body Workout

ExercisesSetsRepsRest
Chin-ups + Leg Extension5102-min
Side Delt Raises+ One-leg RDL5102-min
Renegade Row + Curtsy Lunges (5/leg)5102-min
Shoulder Shrug + Decline Crunches5102-min
Triceps Extension + Wheel Rollout5102-min

Day 19 – Full Body Workout

ExercisesSetsRepsRest
Push Press + Side Plank Hip Dip (5/side)5102-min
Flat Bench Press + Leg Curl5102-min
Bent-over Row + Step-up (5/leg)5102-min
Spider Curl + Low Back Extension5102-min
Reverse Peck Deck + Plank Drag5102-min

Day 22 – Full Body Workout

ExercisesSetsRepsRest
Close Grip Pulldown + Pec Deck Fly5102-min
Landmine Press + Landmine Squat5102-min
Close-Grip Press + Hip Adduction5102-min
Upright Row + Hip Thrust5102-min
Oblique Chop + Knee Raises5102-min

Day 25 – Full Body Workout

ExercisesSetsRepsRest
Kettlebell Clean + KB Rack Squat5102-min
Kneeling KB Press + Kettlebell Lunge5102-min
Gorilla Row + KB Lateral Squat5102-min
Crush Grip Push-up + KB Deadlift (5/leg)5102-min
KB Deadbug + KB Woodchop (5/side)5102-min

Day 27 – Full Body Workout

ExercisesSetsRepsRest
Cable Chest Press + Single-arm Row5102-min
Front Raises + Cable Pull-through 5102-min
Rope Pushdown + Cable Hip Extension5102-min
Cable Curl + Reverse Cable Crunches5102-min
Close Grip Pulldown + Cable Side Bend5102-min

Day 30 – Full Body Workout

ExercisesSetsRepsRest
Overhead Press + Hack Squat5102-min
Pec Deck Fly+ Dumbbell RDL5102-min
Seated Row + Knee Raises5102-min
Rear Delt Fly + OH Triceps Extension5102-min
Hammer Curl + Cable Crunches5102-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.

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Subscribe
Notify of
guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

0 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search