Jay Cutler’s Guide to Volume Training
Introduction1
Volume Training Overview2
Chapter 1: Why Does Volume Training Work
3
Chapter 2: Using Volume Training Correctly
7
Chapter 3:
Getting Exercise Technique Right
12
Chapter 4: Picking The Correct Exercises
15
Chapter 5: Training Rules: Keeping Time, Rep Tempo & Focus
19
Chapter 6: The Right Training Split21
Chapter 7: High Volume Training Programs
27
Introduction
Throughout my career, I made training
a science in order to build a physique
which would eventually topple every
other bodybuilder in the world on the
Olympia stage. In 2006 after years of
persistence it paid off as I claimed
my first Sandow trophy - this was to
become the first of four. In 2008
having won the Olympia two years in
a row I lost the title only to come back
bigger and better, winning two more
times! The training I used played a
significant role in my success on the
Olympia stage, and I believe it can
help you as well, which is why I have
now created this guide on volume
training for the very first time in my
career.
My hesitancy to publish any ebooks
like this until now is because I think
the fitness industry has become
saturated with a lot of really bad
content, published with very little
substance to make a quick buck.
Reading this guide will actually help
you extract all the potential from the
genetics you were born with, and I have
taken every step imaginable to explain
exactly how to do that in this ebook.
Are you ready to learn how my take on
volume training can take your
physique to a level you may never have
thought possible?
1
Volume Training Overview
Let’s start from the beginning; volume training is as the name says, a
training ideology built on the idea of using a high number of sets.
Over the years you will have seen alternatives like low volume
“ high-intensity training” which could sometimes only use 3-5 sets per
workout. There are a lot of high volume training systems out there which vary a
lot which is why you need to understand not all “volume training” is the same.
The volume training techniques I used to build a physique which not only
dominated the Mr. Olympia stage but took me to a place which many thought I
couldn’t. To introduce my personal approach to volume training briefly check
out the following 6 points:
1. My take on volume training is extreme, the number of working sets per body part can go up to 25 sets, although not all workouts will extend to this number. Bigger muscle groups usually get more volume.
2. The execution of every repetition really matters to me; it is easy to
complete a 30 set workout and not really feel it. However, when you
focus and apply the right focus with mental intention and keeping the
muscle engaged that is where volume training can have results fast!
This is done with tight form, discipline, and as much weight as you can handle with correct technique.
3. Compound multi-joint exercises are harder work than isolation single-joint
exercises, but with volume training, I like to spend much time on
compound lifts - they create the opportunity for growth and allow isolation
exercises to work even better.
4. Counting recovery time between sets is actually a huge part of volume
training because that determines the tempo of the workout. Muscle
stimulation can be achieved in lots of different ways, changing the time you take to recover between sets is really important to switch things up and
of course, achieve intensity.
5. Muscle group splits is a big part of getting more from volume training - I like to workout in a way where muscles benefit from “cross-over” during
the training week.
6. Warming up and paying attention to this lets volume training build muscle
so much faster, I like to be patient with warming up and use it as a time to
practice the exercises I’m about to lift heavy weight with.
These are just really simple principles to give some understanding of the things
I do with volume training and the reasons why. Of course in this ebook, we are
going to really get into it on a level of science which explains why this all works and
how my volume training techniques will help you build muscle better than before!
2
Chapter 1: Why Does Volume Training Work
Getting to the very top of the bodybuilding game requires so much attention
to detail, focus and constant analysis - this is where getting scientific with
training matters. Volume training has a lot of scientific pedigree which
explains how it helped me stand on stage in the best condition of my
career at over 260lbs, and why it will take your results to that next level.
Accumulating Poundage:
At the most basic level, high volume training allows for poundage
accumulation like no other training style - if you squat 405lbs for ten reps
and complete nine sets, over that one exercise in the workout you have
accumulatively lifted 36,450lbs. If the workout has 40 sets, there is a whole lot
more poundage to come after that as well. Even if you could squat 585lbs for
ten reps, across three sets, the accumulative weight isn’t comparable. This is
bodybuilding we are talking about here, not powerlifting or weightlifting
and this shift in thinking could change your muscle growth forever. Lifting a
little less per set to accumulate more volume is a smart way of training to build
muscle - it isn’t a maximal amount of weight in one set which creates the
largest amount of trauma to grow, but consistent volume. Otherwise you could
do one rep maxes all the time to grow, but obviously, that doesn’t work very well!
CNS Programming:
Messages flow through the central nervous system, from the brain to muscle
and then back, telling the body what it must do. There are two fundamental
reasons why high volume training is particularly good at CNS programming:
1. When the brain asks a muscle to move a weight, it then needs to determine
how much force to use, based on the feedback which is obviously the effort
involved. You can imagine after 40 sets of lifting weight with the same
muscles, the CNS learns that there is a lot of effort involved and therefore
tells the brain as much - over time, the CNS becomes better at recruiting muscle fibers because of the stress it has previously experienced. By
recruiting more muscle fibers in every workout, there is also more break
down, which is then compensated for by faster muscle growth.
3
2.
All of the exercises done to build muscle are in fact a learned skill, in the
short and long term. In the short term doing multiple sets with each
exercise gives your CNS time to “remember” the best movement pattern
and how to recruit muscle fibers. In the long run, practicing exercises with repetition is a really smart way to program the CNS for higher threshold recruitment - you want the CNS to develop a really
strong “mind to muscle” connection so that it can recruit more muscle
fibers in the muscle.
High volume training, especially my style with an extremely high number
of sets helps get the CNS in a position to evolve to a position where muscle
recruitment and therefore growth, happen faster. High volume training can
fatigue the CNS when it isn’t done correctly, or rest and diet aren’t prioritized later in the ebook, I will talk about this.
Positive Metabolic Disruption:
Enzymatic changes in the body happen as a result of high volume training
because of the metabolic stress it creates - this means ligaments, tendons,
and muscle fibers become stronger after growing back the training trauma
high volume causes. This anabolic wave which follows high volume workouts
helps lead to something called “adaptive momentum” - faster rates of muscle
breakdown is counterbalanced with an uplift in hypertrophy to deal with the
stress. At this point the body becomes ever more responsive to growing as
long as you know how to adjust the training input at the right time, to continue
progression - I will give you this information later in the ebook so keep
reading.
Sarcoplasmic Cell Swelling:
Bodybuilders are most interested in sarcoplasmic hypertrophy which is
where sarcoplasm (a fluid like substance) fills out muscle cells like a balloon
being filled with water. This means the muscle can accommodate more
glycogen. By creating this “swelling” effect the muscle circumference expands,
explaining the size increase in muscle mass.
To be clear, high volume training must be done with “sarcoplasmic
hypertrophy” rep ranges for the best results which are anywhere between 8-12
in most cases. Some high volume training styles use very low rep ranges which
are more focused towards myofibrillar hypertrophy and strength gains; these
don’tnecessarily create the same amount of muscle volume which is what
bodybuilders want.
4
Avoiding very low rep ranges is also really smart for longevity in this game
because the closer you get to your maximal strength, the more your
mechanical strength is tested and sometimes broken, ending up in injury.
So many great bodybuilders have had their careers finished or slowed down
because of lifting too much weight, rather than thinking a little smarter.
Anabolic Hormone Influx:
Resistance training generically can help you produce more testosterone
and growth hormone, but high volume is even better. Think of the body as a
machine designed for survival and the more stress it deals with, the more it
must do to survive. Extreme high volume training, done consistently gives
your body more of a reason to “survive” because of the accumulative poundage which causes muscle breakdown. The easiest way for the body to survive
this is to speed up muscle protein synthesis to rebuild the damaged fibers and
develop new ones, to deal with the stress - more testosterone is produced to
support this. Growth hormone is also anabolic and is especially good for ligament
and tendon strengthening, which is one of the things which happens with high
volume training. More mechano-growth factor hormone is also produced with
high volume training!
Glucose Disposal:
Extreme high volume training always leaves athletes in better condition
because of the glucose disposal. The high volume of work the body must
complete every workout forces it to burn fuel at a much faster rate, this is
awesome because burning off blood glucose at a higher rate makes
your body more insulin sensitive rather than insulin resistant. With a
higher number of glute-4 protein glucose transporters in circulating from high
volume training, the body can use glucose quickly. This keeps the body
leaner, and it also allows it to become more tolerant of higher carbohydrate
intake, which is awesome for recovery, performance and muscle growth.
Physical Conditioning:
Extreme high volume training conditions the body for work, you’re
already aware of the enzymatic mechanisms this triggers which build more
muscle mass. However, it also develops a higher work capacity which provides a
foundation to build upon. Having a body which is robust and able to cover more
volume gives the potential for more growth if the right things are being done in
the gym, kitchen and supplement cabinet.
5
Longevity:
Back to the first point about accumulative poundage versus a heavier weight
on the bar for a lesser number of sets, by using slightly less weight and
doing more volume, your joints aren’t being exposed to so much risk.
The enzymatic response from high volume training which also supports
ligament and tendon strengthening also means the body becomes more robust.
High volume training is a really effective way to build muscle, physical
conditioning and develop a physique which is bigger and leaner. The next
chapter I talk about learning how to use it properly, to your full advantage.
6
Chapter 2: Using Volume Training Correctly
There is more than one way to use high volume training, and it largely depends
on circumstances including training age/experience, time restraints, genetics, ability to consume nutrients and sleep. Check out the rules I would have
you use with high volume training if I was coaching you to build muscle fast!
Training Age:
Training age and experience are pretty much the same thing, but you should
only count the time you have really taken things seriously, lifted with correct
form, intensity and eaten to support those efforts. The body gets conditioned
to stressors, and the most significant influence of where you are right now is
looking at what your training has already been like, during your training life.
Developing tolerance to high volume training takes time and patience, it is
also smart to start slightly lower, leaving room to build in more volume. This is
because adaptive stress will happen at the lower point, so you can benefit
from the muscle growth at this threshold, then add more as you become more
conditioned to this way of training.
Doing extreme high volume training correctly is also very different to just doing
many sets, so giving your body time to adapt gradually is a really smart move.
Exercise Technique:
Chapter 3 is actually wholly dedicated to exercise technique, getting your form
right is so essential for muscle growth, and it becomes even more relevant
when trying to benefit from high volume training. The CNS is getting a lot of
repetition during extremely high volume training. Therefore, you must make sure
these patterns are correct. Otherwise, you develop bad training habits. This will
reduce muscle growth and possibly lead to injury - getting technique right first
is so important.
Weakest Versus Strongest Muscle Groups:
The remarkable thing about high volume training is that with the correct
training split there is cross-over, so weaker muscle groups can be trained more
than once, giving them extra work which eventually makes them develop
faster. Training splits should be built around the core muscle groups with a
particular focus on weaker muscle groups because every bodybuilder is only as
good as their poorest group.
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Periodized Gains:
Taking training over a 12-month window, it goes in cycles, with the end of a
program reaching a pinnacle point where volume peaks alongside
gains in performance - together this creates the perfect outcome for
hypertrophy. Over shorter cycles within a 12 month period, such as 8-week
blocks, the aim is to build volume gradually, then start a new 8-week
training block. This allows for changes in exercise selection, training splits and
other variables which can be tweaked to make improvements where needed.
Periodization is the crucial point here, making the program specific,
measurable and easy to monitor. Training without specific guidelines and
no tracking might work for a while, but it can quickly lose momentum and
therefore challenging to progress beyond the short term.
The basics of periodization with high volume training are:
•
•
Build training volume very gradually - for around three weeks
you can stick with the same volume, alternating exercise choice for
each body part across this period. After this use a “deload” for CNS
recovery, cutting back on volume, ready for the next 3-4 week block which is where you increase the volume!
Track the weights lifted, especially the main compound exercises - on a
mass building plan with lots of calories in the diet there is no reason why
you can’t aim to get stronger. Whilst lifting heavier weight isn’t the
only thing that matters, this does serve an essential purpose in building
size, forcing more CNS stimulation and muscle fiber recruitment.
Determining Required Training Frequency:
Training frequency is the number of workouts you will do per week - the “right”
frequency can be different for you compared to the next person. Preparing for
the Olympia as an IFBB Pro I would train twice per day, making sure I had at
least 5 hours between workouts.
However, not many people can:
A.
B.
Fit that amount of training into their schedule consistently
Cope with that level of physical stress without building up to it first
Go with a starting point that can built upon rather than needing to regress
backwards; it is always best moving forwards. You can get a lot of volume done
in 5 workouts per week, with the intention of adding a sixth, perhaps a seventh
and then more volume within those workouts when the time is right. Leave
yourself space to add more that is a huge part of the longer term plan here.
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Warming Up:
Getting the body prepared to work at its highest capabilities is an essential part
of building muscle and protecting against risk of injury. Warming up is a lot
more than doing 10 minutes of cardio and a couple of light sets, there is a real
science to preparing the muscle you’re about to train for maximal recruitment.
Engage the brain from the first warm-up set and imagine that
muscle working, feel it, contract it hard and get a lot of blood into the area.
This could take 4, 5 or 6 sets with a light way to get the area activated enough.
•
•
•
•
Doing this also helps the supporting joints and ancillary muscles
naturally prepare for training as well.
Be gradual with increases in weight leading up to the working sets; this
helps mitigate against any lurking injuries.
Before the first working set make sure you’ve built up to a weight of ap
proximately 90% of the working weight, this means the higher threshold
motor units will be activated, ready to recruit a larger number of muscle
fibers from the first set.
Don’t reach failure with any warm-up sets; this is about preparation, there is no need to excessively fatigue the muscles at this point.
Repetition Ranges:
Bodybuilding is about muscle tension, some exercises are best done with
lower repetitions, and others give a better connection with higher reps. For over
20 years I have said that the 8-12 rep range is my preference, most of the time.
Things which dictate rep range selection are:
•
•
Order of exercise selection, the first exercises are where phosphocreatine
stores will be higher along with muscle glycogen levels - lifting the heaviest poundage makes more sense when in this physical state.
Some exercises are more suited to higher repetitions because of the
angle. It wouldn’t make a lot of sense doing six reps with tricep kick
backs because there wouldn’t be enough isolation, nor would there be enough strength through the curve to lift enough weight, to cause enough trauma inside six reps. Squats, on the other hand, can cause enough CNS stress and muscle stimulation inside six reps if the
weight is heavy enough. Usually (not always) isolation exercises are best
done with slightly higher reps.
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•
•
Arms and calves are a great example of muscles which usually get a
better pump with slightly higher reps; sometimes it is smart to train
different muscles with different rep ranges. Higher reps to me are
around 15-20 per set, where getting more blood flow and muscle tension
is the focus. Going up to these rep ranges is not the norm for me though,
most of the time I will keep it in the 8-12 rep range.
Longevity is such an important part of bodybuilding which means
taking care of joints! If a particular joint is prone to getting sore when
going really heavy, it can be a smart move to use more reps and less weight to stimulate the muscle without causing damage.
Deload Weeks:
Rest and recovery is such a big part of building muscle, everything from sleep,
resting between sets to building in sufficient time for recuperation into the
program. All training is CNS intensive, but high volume is the most intense the CNS can burn out. When that happens, muscle stimulation can diminish
very fast because the CNS doesn’t recruit as many muscle fibers with a loss of
neuromuscular activity occurring. Deload weeks are done properly by:
•
•
•
•
Cutting back training volume for a week, by approximately 30%, although
this can change.
The emphasis becomes on blood flow for this week rather than brute
intensity or killing the muscle with so much intensity the CNS gets fried.
Tempo can be increased because of the reduction in volume, encouraging
faster blood flow which can actually speed up muscle recovery.
These workouts don’t last much more than 40 minutes; the aim is to keep
stimulation alive whilst leaving time for more recovery, in preparation
for the next block of high volume training.
Recovering:
High volume training is the most energy-intensive way of working out which
is part of the reason why it is so effective. Recovery is an essential part of
building mass because, in order for a muscle to grow, it must first
recover. The central nervous system also has to recover to maintain muscle fiber
recruitment during training. Otherwise, the muscles won’t fire correctly, causing loss in performance! Recovery relies on three things:
•
Nutrition is the first pillar of recovery by feeding the muscles amino
acids and the calories needed to rebuild broken down tissue, generate
anabolic hormones and replenish lost muscle glycogen. Good nutrition
practices including eating enough calories (10-20% above maintenance to
grow), getting those calories from the right food and eating enough
protein (aim for 1.5g per pound of lean body weight).
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•
•
Carbs and fats make up your energy supply, for building muscle more carbohydrates are definitely better because they support
glycolytic training and volumize muscle cells. You still need fat for hormone production and joint health, along with basic health needs. Hydration is also crucial to recovery, keeping the muscle cells supplied
with fluid for energy transportation.
Sleep is a really big part of recovery as well, as a pro, I would actually have power naps during the day to help recover and grow faster. When
sleeping growth hormone secretion goes up which also prompts more IGF-1 production, cortisol also goes down which can be a catabolic
hormone, threatening to testosterone. The CNS recovery fastest when sleeping which is essential to continued progression in the gym,
coping with the high volume nature of this training style. Having
carbs close to bed can actually enhance sleep quality because of the
serotonin dump they cause, leading to a deeper sleep. Avoid any
stimulants close to bed for improved sleep and reduced CNS activity at
this time of day.
Supplements are the third part and speed up the process of recovery and
also have a great impact on performance. Amino acids and creatine can
be used for quicker recovery and upgrades in performance. Obviously, whey protein is essential for a higher net protein intake and fast source
of amino acids after training.
11
Chapter 3: Getting Exercise Technique Right
Bodybuilders care about training a muscle so that enough tension happens for a
long enough time, with enough resistance. Lifting a weight for ten reps doesn’t
mean you have achieved any of those things, so take a step back here and learn
about proper training technique - this could change everything for you.
Range of Motion:
The textbooks talk about “full range of motion” which is lifting the weight from
a full point of extension to flexion, or vice versa. The problem for bodybuilders is
that muscle tension is so important and that the target muscle sometimes loses
this when a complete range of motion is used, stopping short is a smart way to
train on some exercises. To give an example, watching me train chest you will
notice whenever I press I don’t lock the triceps out - if I do, then it
becomes a triceps exercise rather than chest. Other exercises I actually add in
a little movement to get a better range of motion, with an added stretch - wide
grip lat pulldowns are an example of this. In the seat I will reach right to the top
and let the weight stretch the lats out and allow my legs to raise off the bench
around an inch, whilst remaining in full control, to get a further stretch, before
pulling the weight down and holding at the bottom. The intention is to show you
changing exercise form marginally can have a really big impact, and range of
motion is one of the ways to do this, sometimes going less distance and other
times a little further.
Repetition Speed & Control:
Bodybuilders should stay in control of the weight for the whole set; the
purpose isn’t to move as much as you can, as fast as you can. Weightlifters and
powerlifters do that, but bodybuilding is totally different. Slowing down
repetition speed means that it forces control over the weight, making the
weight heavier - naturally, the muscle spends longer under tension. Time under
tension is a really big part of bodybuilding because this expands the
neuromuscular connection, which I have already explained spoken about,
and the impact high volume training can have on this. Moving weight a little
slower also means that it feels heavier to the supporting nerves, so they instruct
a higher uptake in muscle fiber recruitment to cope - collectively more fibers are
trained in each set and workout, giving a more significant hypertrophic impact
each time.
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If you can’t do a 2 second negative on every rep and control the weight at all
times, it is too heavy, and you need to cut back a little. Bodybuilders shouldn’t
care about the weight they are lifting; they should care about the muscle
stimulating they are able to create.
Set-Up Correctly:
Impinging muscle stimulation is common by setting up incorrectly before
beginning a set. Squatting with the bar too high up your neck, so depth becomes
impossible to achieve and having internally rotated shoulders when doing
pulldowns prevents lat recruitment. These are just examples of how
getting in the wrong position before you start cause a bad pattern for the rest of
the set. This is how you set-up correctly before your set begins:
1.
2.
3.
On all exercises, you need to open your chest up by pushing the
shoulders backward. This removes any shoulder internal rotation
which usually makes lat recruitment very difficult, along with pec
muscle stimulation. It is a good stance to take with any arm or
shoulder exercise as well, regard this as your default starting posture.
Tense and contract the muscles you are training before moving weight
on the first rep, this creates even more muscle tension which only
solidifies the impact of every exercise. The weight should create
tension on every rep - this is where building muscle happens from.
When training legs on compound lifts engage the glutes first before
moving, this puts your posture in a stronger position, protects the knees
and then let the tension fall on to the thighs/hamstrings through the range of motion.
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Body Momentum:
Tight form relies on eliminating body momentum to lift weight - however,
there is such a thing as “controlled cheating” which is actually an art you learn
over many years. Some exercises can be exploited further with the right use of
controlled cheating, side raises, for example, just to get the weight up enough,
to then control it coming back down, or get those last few reps. However, you
shouldn’t be using body momentum to start a set - this shows that the weight
you have selected is too heavy. Start the exercise with the muscle you are
training, this creates more tension and keeps the emphasis on stimulating
muscle rather than moving weight.
Hold the Weight:
Muscle tension is a theme which should prevail through training when
stimulating gains in volume is the main objective - holding a weight
statically is a very effective way to get more tension! This is more useful on some
exercises over others - pretty much all back exercises are awesome when
done with a hold after the pulling part is done. Isolation exercises on legs like
extensions and curls are the same; this is also true of bicep and tricep
isolation exercises as well. On chest and shoulders it is a little different because
of the shoulder joint, sometimes using a pause before the press is actually more
effective in this situation.
Mental Intention:
Thinking of the muscle being trained during the set is a really smart way
to improve central nervous system connectivity - imagining the muscle
engaging, working and contracting. This requires a lot of focus and means no talking
during the set or being distracted in any way whatsoever.
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Chapter 4: Picking The Correct Exercises
Picking exercises which are going to give better results is a smart way to get
ahead with training - there is a real science to selecting exercises correctly, not
wasting time where it doesn’t need to be and achieving quicker results in the
same amount of time. This is my guide to thinking smarter whilst selecting
exercises.
Compound Exercises Give Stimulation:
Above all else, compound exercises are there to build a foundation
because they give much more stimulation than other exercise types.
Stimulation means central nervous system stress, which loops back and tells
the brain to involve more muscle fibers to help out - the outcome is more
stimulation which is what speeds up the hypertrophy process.
Compound exercises are the best place to build strength from because it gives
a much bigger hit of stimulation, CNS stress, and anabolic hormone response.
Usually, these exercises are the best ones to go heaviest on and sometimes
use slightly lower rep ranges to achieve high threshold motor unit stress.
Isolation Exercises Give Tension:
Getting specific requires isolation exercise because ancillary muscles
can be removed from the scenario, giving total focus on the muscle being
trained - this is really useful for getting more blood flow, building a stronger
neuromuscular connection and spiking muscle protein synthesis in a weak
muscle group specifically. Sometimes muscle groups which aren’t growing as
quickly as others need more isolation work because they get overrun by bigger,
more dominant muscles. Isolation exercises provide the opportunity to create
longer time under tension which over time accumulates more direct trauma,
forcing them to grow eventually.
Usually, these exercises are better done with more focus and attention on
squeezing the muscle, sometimes with a slightly higher rep range some of the
time.
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Different Body Parts Need Different Things:
This is a really big one, not all muscle groups are the same and should,
therefore, be treated on an individual basis. Some rules apply to all muscle
groups of course, but there are also individual requirements which extend
to certain parts of the anatomy. The first reason why this is true is because
biomechanics - the way your body moves will definitely dictate how a muscle
becomes stimulated in the presence of resistance, this can mean using more
compound lifts or extra isolation work can be the smarter way to train any
given muscle. Sometimes individual mechanical impingements because of
limited range of motion or lever length can mean a specific exercise or
angle works better than others, again something to consider. The second reason
muscle groups should be considered on an individual basis is that muscle
fiber ratios will differ - so using more volume with shorter rest periods to finish
one muscle group off might be the smart way to train, as where the other may
require more heavy sets for the same outcome. Being aware of
these differences is the first step to benefiting from this realization.
**See Chapter 6 for specific information on muscle group splits**
Free Weights:
Free weights can be segmented into two categories, dumbbells, and barbells.
Using free weights is the best way to add mass from the perspective that they
create more CNS stimulation and muscle trauma than anything else, they are
mass building exercises. This is where getting stronger matters more, whilst
maintaining that control over the weight and using the correct technique.
The biggest advantage dumbbells have over barbells is the wider range of
motion they offer - compare a single arm dumbbell row to a bent over row,
there is further you can stretch out the lat on the eccentric and also further you
can pull backward on the concentric, for a wider range of muscle stimulation.
Barbells are awesome for mass building and using a blend of both is definitely
the best way to go - however, I usually prefer dumbbells for pressing because of
the more intense contraction they offer.
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Machines:
Plate loaded machines were designed for improved mechanical
loading on the muscle, leveraging a range of motion which isolates the muscle
intensely. Look at a chest press machine; the angle is designed to bring the arms
forwards and across the pecs, creating a lot of tension. Machines are very specific making them a perfect addition to a training program, particularly for muscle
groups which don’t activate as well as they could. Slow repetition tempo on the
right machine can create an intense burn within the muscle, building a better
neuromuscular connection. There are so many variants of machines that
the opportunities for a broader variety of muscle stimulation increase
significantly, just be conscious that there are also some really badly made
machines out there which aren’t particularly good and put too much stress
on joints.
Cables:
Cable exercises are awesome for tension because there is no loss in muscle
tension for the entire rep. Compare pec flyes with dumbbells and then do the
same on cables, the chest muscles deactivate at the top on dumbbells but
with cables, they can’t. Cables are perfect for isolation exercises, deliberately
creating more muscle tension, isolating a weaker muscle group and even doing
blood volume specific work. They also provide the opportunity to create unique
angles and make it easy to superset or giant set exercises, to add extra volume
to a workout.
Unilateral Vs. Bilateral:
Bilateral exercises are awesome mass builders with more focus on weight - this
is more about moving the weight, keeping tension on the muscles and getting
the volume done. Unilateral exercises are much more focused because the brain
can isolate that one side completely, not thinking about anything else, forcing
a more intense neuromuscular connection. Unilateral exercises also have more
range of motion, so there is a further stretch on the muscle, offering the freedom
to add in twists/rotations as well, to provide another training variable.
Using both types of exercises is a smart way to train to ensure the muscle is
getting every opportunity to grow.
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Seated Vs. Standing
Exercises can be done in different ways for more variation, doing standing
versus seated variants are an example of this. Both have their place in a
muscle building program! Usually, the biggest difference is in the isolation
caused by seated exercises, because of the positioning it kills momentum. Doing
seated alternating dumbbell curls versus the standing equivalent makes things
much harder, with no scope to move the torso for any momentum. Standing can
sometimes be more suited to lower rep, heavier sets as where seated versions
can be awesome for more refined isolated sets.
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Chapter 5: Training Rules: Keeping Time,
Rep Tempo & Focus
The glue which brings workouts together is in the detail, counting rest periods,
using a rep count to remain in control of the weight and emphasizing mental
focus by being present on every rep. To an amateur, these details might not
appear to be so important, but they actually can make the biggest difference.
Rest Time Between Sets:
There isn’t one right way to do this but being conscious of rest intervals between
sets changes the whole complexion of the workout. Where heavy compound
sets are the main focus it is smart to take a little longer to recover, between
going up to 2 minutes but certainly no longer, to allow for ATP resynthesis,
muscle carnosine levels to regenerate, lactic acid to buffer and the more
explosive fast twitch muscle fibers to recover. Other times where more tempo
is needed to isolate a muscle and build the pump, cutting rest intervals down
between 45-60 seconds can sometimes work really well - on these sets lifting
heavy weight won’t be such a priority.
Changing up rest intervals can be the difference between a workout being
intense or not because it affects recovery, energy system thresholds, and muscle
fiber recruitment. Taking too long between sets just means even if the weight
is heavy, the intensity just isn’t there to challenge the body enough to change.
If too little rest is taken between sets, there won’t be enough energy available to
build strength which also means not enough overload happens to force change.
Rep Control & Timing:
Some sets I like to work with a fluid rhythm to keep the muscle under tension,
other times I will slow things down to really isolate the muscle. Usually, I will go
with the first option though which is to keep moving, whilst staying in control
of the weight. Here is the really big thing though - as a four times Mr. Olympia
I have developed the skill of activating my muscles, keeping them activated
during the set and being able to sustain muscle tension. This takes practice
and constant repetition so that the muscle and CNS learn how this sensation
feels - this comes back to developing the neuromuscular pathway between the
brain and muscle. Using a slower rep tempo is the fastest way to learn how to
contract muscles properly and workout with focused intention, keeping focus
on the muscle being trained.
19
This explains how on the face of it some pros like myself train with faster rep
tempo and still get amazing results - the muscle is still working and contracting
as it should, whilst being under a lot of tension because the practice has been
put in. Warming up with slower rep tempo can also be a smart way to begin a
workout, then switching to a more controlled rhythm with a more explosive
concentric.
Mental Focus:
The intangible variable which has a really big effect on training intensity and
muscle growth is mental focus. It is much harder to put a real theory on this
because it can’t really be seen or measured but it does make a colossal
difference. Being in the moment on every rep, feeling the muscle stretch,
contract, squeeze and work through the entire rep is what bodybuilding is
really about. Focusing on every rep for 30-40 sets at a time is hard work, and
there is no room for distraction. When distracted focus is lost on exercise
technique which then instantly effects the impact of any exercise - it also
takes a great deal of focus to be your strongest when training with intensity.
Don’t allow conversation to build just before or during a set, let the mind focus
entirely on the next set and nothing else. Get through that, then focus on the
next one - this can make a really big difference to muscle growth because you’re
suddenly paying great attention to all the details. Technique, contracting the
muscle, stretching the muscle, avoiding momentum, grip and all the other stuff
which comes together to make a great working set.
20
Chapter 6: The Right Training Split
Training splits aren’t forever and can be changed to keep things fresh and on
point. For a period of time one muscle group may need more attention than
others, so the training split accounts for this, then the focus might shift on to
another weaker muscle group after time has passed. The body doesn’t stay the
same, so training splits should reflect this by adjusting from time to time.
Muscle Group Specific Volume:
Bringing up a weak muscle group can be done by adding some extra training
volume, longer time spent under tension and more regular stimulation by added
frequency in the same training week. Identifying which muscles deserve the
extra attention is the priority here, every physique has a weakness, even the
best in the world.
Smaller muscle groups like biceps, triceps, and calves don’t need the same
level of volume as muscle groups like quads & hamstrings. When adding
training volume for weaker muscle groups, consider this.
Body Part Separation:
Being smart about body part separation is a great idea across a training week
because it can allow for better recovery and secondary muscle stimulation. If
a high volume leg workout is done today with squats the lower back is going
to take a beating, therefore allowing a few days before hitting back would be a
smart move. When looking for secondary stimulation, doing triceps a few days
after chest/shoulders where pressing has already been done (which activates
the triceps as a byproduct) means the triceps are getting extra stimulation.
Energy:
Training hamstrings and quads is much harder than biceps and triceps; it takes
more energy. Back is also another really big muscle group which will burn a
lot more energy than shoulders for example. Consider this when creating a
training split because separating the bigger muscle groups across the week
means the body can recover faster. Muscle growth is reliant on recovery
above all else because fibers need time and energy to rebuild, and the CNS
also has to bounce back after working hard in the gym. For this reason, I
would keep the main back and leg workouts during the week a few days apart.
21
Number of Workouts:
As a pro, I always trained with double workouts per day, and that is the best way
to continuously grow muscle and stay conditioned, from my experience.
•
•
•
•
•
•
•
•
•
Higher muscle protein synthesis
Improved calorie turnover
Glucose disposal
Testosterone production
IGF-1 production
Growth hormone production
Mechano-Growth factor hormone production
Sarcoplasmic cell swelling
Blood flow into muscle tissue
Some people can’t fit in this volume of training into their week which is why it
is smart to build from the ground upwards. There is always the opportunity to
add more training volume to a program by adding more working sets or extra
workouts. Regression is what you want to avoid, doing a high level of volume
you can’t maintain consistently and then dropping back because this sharp loss
in training volume can lead to taking a step backward.
Firstly, figure out how many workouts in a week you can fit in - the more
independent workouts you can fit in, the fewer sets you will do per
workout, with a specific focus on one or maybe two muscle groups per
workout. This only works when there are enough training sessions in the
week to do this. Below is an example of how a training program can change
across a week based on the total number of available sessions per week.
22
4 Sessions Per Week
Fitting in 4 workouts per week is the minimum I think to expect to grow muscle
mass with, anything less will be very difficult to see progression. On this sort
of split muscle groups have to be coupled together in the same workout which
means the workouts will take longer and they will be more exhausting. Bigger
muscle groups will need around 15 sets whilst smaller groups can be done in 9
sets - this means on hamstring and quad day there are 24 sets to get through!
The aim should be to never spend longer than 90 minutes in the gym, which
means focusing hard on recovery time and keeping the tempo up is important.
Below is an example split when using only four workouts, of course, these can
be adjusted depending on suitable days and preferences on body part-coupling.
Monday: Quads & Hamstrings
Tuesday:
Shoulders & Calves
Wednesday:
Day Off
Thursday:
Back & Biceps
Friday: Chest & Triceps
Saturday:
Day Off
Sunday: Day Off
23
5 Sessions Per Week
Jumping up from 4 to 5 workouts per week suddenly frees up time to
focus on specific muscle groups with greater focus. Suddenly there is a day
dedicated to arms, chest, and back. If legs are a really weak muscle group, or
quads/hamstrings specifically, then adjust this split to give those groups more
independent focus. The same can be said for arms; biceps can still be done
with back and triceps with chest, so the fifth workout can be spent adding more
volume to the weakest muscle group on your physique. For most people, I think
five workouts per week is the sweet spot, regarding having enough time to
consistently do this and recover between workouts. Working sets per muscle
group can increase because of the extra training days across the week because
there is more time per workout to fit higher volume into. Bigger muscle groups
like back could go up to 20 sets whilst smaller groups could grow to 15 sets,
making this a really hard, exhausting workout with a lot of opportunity for
different angles.
Monday: Quads & Hamstrings
Tuesday:
Chest
Wednesday:
Day Off
Thursday:
Back
Friday: Shoulders & Calves
Saturday:
Day Off
Sunday: Biceps & Triceps
24
6 Sessions Per Week
Moving up to 6 workouts per week means that every major muscle group can
be trained with complete focus, with no need to split groups across the same
workout. When you’re able to train one muscle group alone, especially big
muscles, it helps with the neuromuscular connection and mental focus
because for that workout nothing else matters. Training at this frequency is
somewhere I would recommend getting to, it is where amazing changes can be made.
Working sets again remain at around 20 for bigger muscles groups and
15 for smaller.
Monday: Quads
Tuesday:
Hamstrings
Wednesday:
Shoulders & Calves
Thursday:
Day Off
Friday: Chest
Saturday:
Back
Sunday: Biceps & Triceps
25
7 Sessions Per Week
With no rest days in the week, this can be tough on recovery, and there will need
to be “deload” weeks scheduled in order to sustain this. Otherwise, the body
just burns out. Using a 7-day split can sometimes be a smart way to fit in extra
volume for a short condensed time of around four weeks, to push over a
plateau or focus on muscle groups more specifically. With extra workout put
aside for the weakest muscle group, it should be noted the second training
session should be more about the pump, time under tension and avoiding
overkill because it will induce overtraining on the CNS. It should also be
remembered that the more volume you’re fitting in, the more food is needed for
recovery, these go hand in hand.
Monday:
Quads
Tuesday:
Chest
Wednesday:
Shoulders
Thursday:
Back
Friday: Hamstrings
Saturday:
Arms
Sunday: Weaker muscle group + Calves
Double Day Splits
Training twice per day is something I have been a big lover of for some
time, it allows for more volume, focus on individual muscle groups per
session and provides the foundation for anabolism along with improved
conditioning. This is for those who are elite in their methods, taking nutrition and
supplementation very seriously, as well as rest and hydration. When
doing double day splits I would leave at least 5 hours between
workouts for recovery, whilst digesting enough fuel as well. Sometimes
double day splits can be done doing two workouts on some days, sticking to
single workout days on others. If for example, you want to split quads and
hamstrings you could do one in the AM and the other in the PM, as where
on arm day you might be happy doing biceps and triceps in one session.
26
Chapter 7: High Volume Training Programs
We have spoken at length about high volume training, how it benefits
muscle growth for many different reasons, the different ways it can be used
depending on time constraints and now I am going to share some example
programs. There are some here based around four day splits; five day splits,
six-day splits as well as 7 - I have also included some double-day split routines
to try.
8 Week / 4 Day Training Split Program:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Week 1:
Monday:
Week
1: Quads & Hamstrings
EXERCISE
Squats
Leg Press
WORKING SETS
5
4
REPS
8-12
8-12
Leg Extensions
Romanian Deadlifts
6
5
8-12
8-12
Barbell Lunges
Lying Single Leg Curls
5
5
8-12
8-12
Tuesday: Shoulders & Calves
EXERCISE
Standing Calf Raises
WORKING SETS
5
REPS
10-12
Standing Single Leg Calf Raises
Dumbbell Press
4
3
8-12
8-12
Machine Shoulder Press
3
8-12
Olympic Bar Front Raises
3
8-12
Side Lateral Dumbbell Raises
Bent Over Rear Dumbbell Raises
3
3
8-12
8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Bent Over Barbell Rows 3
8-12
Single Arm Dumbbell Rows
3 8-12
Wide Grip Pulldowns
3
8-12
T-Bar Rows
3
8-12
Deadlifts
3 10-12
Reverse Hyperextensions
3
8-12
Barbell Curls 3
10-12
Single Arm Preacher Curls 3
8-12
Seated Dumbbell Curls
3
8-12
27
Friday: Chest & Triceps
WORKING SETS
EXERCISE
REPS
Incline Dumbbell Press 4 8-12
Decline Bench Press 4
8-12
Incline Cable Flys 4 8-12
Cable Cross-Overs 3 8-12
French Press 3
8-12
Lying Overhead Barbell Extensions 3
8-12
Dumbbell Kickbacks 3 8-12
Saturday: Day Off
Sunday: Day Off
Week 2:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
WORKING SETS
EXERCISE
Front Squats 5
REPS
8-12
Single Leg Press 4
8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Glute Ham Raises
5
8-12
Walking Dumbbell Lunges 5
8-12
Lying Leg Curls 5
8-12
Tuesday: Shoulders & Calves
WORKING SETS
EXERCISE
Seated Calf Raises 5
REPS
8-12
Seated Single Leg Calf Raises
4
8-12
Barbell Shoulder Press
3
8-12
Reverse Machine Shoulder Press
3
8-12
Cable Straight Bar Front Raises
3
8-12
Single Side Lateral Cable Raises
3
8-12
3
8-12
Reverse Cable Flys
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Deadlifts 3
10-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Wide Grip Pulldowns 3
8-12
Seated Wide Grip Cable Rows
3
8-12
Single Arm Machine Rows 3
8-12
Reverse Hyperextensions 3
8-12
Alternating Dumbbell Curls 3
8-12
Single Arm Cable Preacher Curls 3
8-12
EZ Bar Curls 3
8-12
28
Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 4
8-12
Decline Dumbbell Press
4
8-12
Flat Dumbbell Flys
4
8-12
Upright Dips 3
8-12
Straight Bar Cable Pushdowns 3
8-12
Seated Upright Overhead Barbell Extensions 3
8-12
Overhead Rope Extensions 3
8-12
Saturday: Day Off
Sunday: Day Off
29
Week 3:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Hack Squats 5
8-12
Narrow Leg Press 4
8-12
Toes Pointed Forwards Leg Extensions 8
8-12
Lying Leg Curls 5
8-12
Seated Leg Curls 5
8-12
Dumbbell Romanian Deadlifts 5
8-12
Tuesday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 5
8-12
Seated Calf Raises toes outwards 4
8-12
Behind the Neck Smith Machine Press 3
8-12
Dumbbell Press 3
8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 3
8-12
Reverse Pec-Dec 3 8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
3
8-12
T-Bar Rows 3
10-12
Smith Machine Bent Over Rows 3
8-12
Seated Narrow Grip Cable Rows 3
8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Seated Dumbbell Curls 3
8-12
Seated Hammer Curls 3
8-12
Cable Curls 3
8-12
Wide Grip Pulldowns Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Decline Barbell Press
4
8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec 3
8-12
Rope Pushdowns 3
8-12
Single Arm Overhead Cable Extensions 3
8-12
Narrow Dips 3
8-12
Saturday: Day Off
Sunday: Day Off
30
Week 4:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover.
Refer back to the section on deloading to refresh your understanding of why you need to do this and
what the aim is for this training week.
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Leg Extensions 4
8-12
Leg Press 4
8-12
Squats 4
8-12
Seated Leg Curls 4
8-12
Lying Leg Curls 4
8-12
Romanian Deadlifts 4
8-12
Tuesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises 6
REPS
8-12
Dumbbell Press 3
8-12
Front Plate Raises 3
8-12
Side Lateral Dumbbell Raises 3
8-12
Bent Over Dumbbell Flys 3
8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Wide Grip Lat Pulldown 3
8-12
Wide Grip Seated Cable Rows 3
8-12
Bent Over Barbell Rows 3
8-12
Single Arm Machine Rows 3
8-12
EZ Barbell Curls 3
8-12
Alternating Dumbbell Curls 3
8-12
Friday: Chest & Triceps
EXERCISE
WORKING SETS
Incline Dumbbell Press 3
REPS
8-12
Flat Dumbbell Flys 3
8-12
Decline Bench Press 3
8-12
Pec-Dec 3
8-12
Straight Bar Cable Pushdowns 3
8-12
Overhead Cable Extensions 3
8-12
Saturday: Day Off
Sunday: Day Off
31
Week 5:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Squats 6
8-12
Leg Press 6
8-12
Leg Extensions 6
8-12
Romanian Deadlifts 6
8-12
Barbell Lunges 6
8-12
Lying Single Leg Curls 6
WORKING SETS
Tuesday: Shoulders & Calves
8-12
REPS
EXERCISE
Standing Calf Raises 6
8-12
Standing Single Leg Calf Raises 6
8-12
Dumbbell Press 4
8-12
Machine Shoulder Press 4
8-12
Olympic Bar Front Raises 3
8-12
Side Lateral Dumbbell Raises 3
8-12
Bent Over Rear Dumbbell Raises 4
8-12
Wednesday: Day Off
Thursday: Back & Biceps
WORKING SETS
REPS
EXERCISE
Bent Over Barbell Rows 4
8-12
Single Arm Dumbbell Rows 4
8-12
Wide Grip Pulldowns 4
8-12
T-Bar Rows 4
8-12
Deadlifts 4
8-12
Barbell Curls 4
8-12
Single Arm Preacher Curls 4
8-12
Spider Curls 2
8-12
Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Incline Dumbbell Press 5
8-12
Decline Bench Press 5
8-12
Incline Cable Flys 4
8-12
Cable Cross-Overs 4
8-12
French Press 4
8-12
Lying Overhead Barbell Extensions 4
8-12
Dumbbell Kickbacks 2
8-12
Saturday: Day Off
Sunday: Day Off
32
Week 6:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Front Squats 6
8-12
Single Leg Press 5
8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Glute Ham Raises 6
8-12
Walking Dumbbell Lunges 6
8-12
Lying Leg Curls 5
8-12
Tuesday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Seated Calf Raises 6
8-12
Seated Single Leg Calf Raises 4
8-12
Barbell Shoulder Press 4
8-12
Reverse Machine Shoulder Press 4
8-12
Cable Straight Bar Front Raises 3
8-12
Single Side Lateral Cable Raises 3
8-12
Reverse Cable Flys 4
8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Deadlifts 4
8-12
Reverse Grip Bent Over Barbell Rows 4
8-12
Wide Grip Pulldowns 3
8-12
Seated Wide Grip Cable Rows
3
8-12
Single Arm Machine Rows 3
8-12
Reverse Hyperextensions 3
8-12
Alternating Dumbbell Curls 4
8-12
Single Arm Cable Preacher Curls 4
8-12
Barbell Curls 2
8-12
Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 5
8-12
Decline Dumbbell Press 5
8-12
Flat Dumbbell Flys 4
8-12
Upright Dips 3
8-12
Straight Bar Cable Pushdowns 4
8-12
Seated Upright Overhead Barbell Extensions 4
8-12
Overhead Rope Extensions 2
8-12
Saturday: Day Off
Sunday: Day Off
33
Week 7:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Hack Squats 6
8-12
Narrow Leg Press 6
8-12
Toes Pointed Forwards Leg Extensions 6 8-12
Lying Leg Curls 6
8-12
Seated Leg Curls 6
8-12
Dumbbell Romanian Deadlifts 6
8-12
Tuesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards 6
REPS
8-12
Seated Calf Raises toes outwards 5
8-12
Behind the Neck Smith Machine Press 4
8-12
Dumbbell Press 4
8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 3
8-12
Reverse Pec-Dec 4
8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Wide Grip Pulldowns 4
8-12
T-Bar Rows 4
8-12
Smith Machine Bent Over Rows 4
8-12
Seated Narrow Grip Cable Rows 3 8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Seated Dumbbell Curls 4
8-12
Seated Hammer Curls 4
8-12
Cabe Curls 2
8-12
Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Decline Barbell Press 58-12
Flat Dumbbell Press 5
10-12
Incline Dumbbell Flys 4
8-15
Pec-Dec 4
8-12
Rope Pushdowns 4
8-12
Single Arm Overhead Cable Extensions 4 8-12
Narrow Dips 2
8-12
Saturday: Day Off
Sunday: Day Off
34
Week 8:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover.
Refer back to the section on deloading to refresh your understanding of why you need to do this and
what the aim is for this training week.
**Rest periods should be no longer than 45-60 seconds this week. Keep training tempo high and get
the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
Narrow Leg Press
WORKING SETS
REPS
4
8-12
Hack Squats 4
8-12
Leg Extensions 4
8-12
Single Lying Leg Curls 4
8-12
Romanian Deadlifts 4
8-12
Seated Leg Curls 4
8-12
Tuesday: Shoulders & Calves
EXERCISE
WORKING SETS
Seated Calf Raises 6
REPS
8-12
Machine Shoulder Press 3
8-12
Front Dumbbell 3 8-12
Side Lateral Dumbbell Raises 3
8-12
Reverse Pec-Dec 3
8-12
Wednesday: Day Off
Thursday: Back & Biceps
EXERCISE
WORKING SETS
REPS
Wide Grip Lat Pulldown 3
8-12
T-Bar Rows 3
8-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Straight Arm Pulldowns 3
8-12
Seated Hammer Curls 3
8-12
Preacher Machine Curls 3
8-12
Friday: Chest & Triceps
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 3
8-12
Incline Dumbbell Flys 3
8-12
Cable Cross-Overs 3
8-12
Pec-Dec 3
8-12
Rope Pushdowns 3 8-12
Single Arm Overhead Cable Extensions 3 8-12
Saturday: Day Off
Sunday: Day Off
This 8-week training block using a 4-day split demonstrates the level of volume per body part,
to begin with, gradually building after the first deload week. After reaching the 8-week point it is
smart to circle back around, selecting new exercise formation so that you begin workouts with new
exercise - refer back to my earlier content on how order of exercise selection impacts strength and
the outcome of training stimulus. Across this 8-week training block, you get a good idea of where
volume should start and build-up to, within the context of having four workouts to use per week.
35
8 Week / 5 Day Training Split Program:
Week 1:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Squats 5
8-12
Leg Press 4
8-12
Leg Extensions 6
8-12
Romanian Deadlifts 5
8-12
Barbell Lunges 5
8-12
Lying Single Leg Curls 5
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Dumbbell Press 4
REPS
8-12
Decline Bench Press 4
8-12
Incline Cable Flys 4
8-12
Cable Cross-Overs 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Bent Over Barbell Rows 3 8-12
Single Arm Dumbbell Rows 3 8-12
Wide Grip Pulldowns 3 8-12
T-Bar Rows 3 8-12
Deadlifts 3 8-12
Reverse Hyperextensions 3 8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises 5 REPS
8-12
Standing Single Leg Calf Raises
4 8-12
Dumbbell Press
3
8-12
Machine Shoulder Press 3
8-12
Olympic Bar Front Raises 3
8-12
Side Lateral Dumbbell Raises
3
8-12
Bent Over Rear Dumbbell Raises 3
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Close Grip Bench Press 4
REPS
8-12
Incline Cable Skull Crushers 4
8-12
Straight Bar Cable Pushdowns 4 8-12
Barbell Curls 4 8-12
Seated Alternating Dumbbell Curls 4 8-12
Single Arm Machine Preacher Curls 4
8-12
36
Week 2:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Front Squats 5 8-12
Single Leg Press 4 8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Glute Ham Raises 5
8-12
Walking Dumbbell Lunges 5
8-12
Lying Leg Curls 5
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 4
REPS
8-12
Decline Dumbbell Press 4
8-12
Flat Dumbbell Flys 4
8-12
Upright Dips 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Deadlifts 3
8-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Wide Grip Pulldowns 3
8-12
Seated Wide Grip Cable Rows 3
8-12
Single Arm Machine Rows 3
8-12
Reverse Hyperextensions 3
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
Seated Calf Raises 5
REPS
8-12
Seated Single Leg Calf Raises 4
8-12
Barbell Shoulder Press 3
8-12
Reverse Machine Shoulder Press 3
8-12
Cable Straight Bar Front Raises 3
8-12
Single Side Lateral Cable Raises 3
8-12
Reverse Cable Flys 3
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
Dip Machine
WORKING SETS
WORKING SETS
4
REPS
REPS
8-12
Seated Upright Overhead Dumbbell Extensions 4
8-12
Rope Cable Pushdowns 4
8-12
Machine Preacher Curls 4
8-12
Hammer Curls 4
8-12
EZ Bar Curls 4
8-12
37
Week 3:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60
seconds for other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Hack Squats 5 8-12
Narrow Leg Press 4 8-12
Toes Pointed Forwards Leg Extensions 6 8-12
Lying Leg Curls 5
8-12
Seated Leg Curls 5
8-12
Dumbbell Romanian Deadlifts 5
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Decline Barbell Press 4
REPS
8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Wide Grip Pulldowns 3
8-12
T-Bar Rows 3
10-12
Smith Machine Bent Over Rows 3
8-12
Seated Narrow Grip Cable Rows 3
8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 5
8-12
Seated Calf Raises toes outwards 4
8-12
Behind the Neck Smith Machine Press 3
8-12
Dumbbell Press 3
8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 3
8-12
Reverse Pec-Dec 3
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
WORKING SETS
WORKING SETS
EXERCISE
French Press 4 REPS
REPS
8-12
Single Arm Overhead Cable Extensions 4
8-12
Dumbbell Kickbacks 4 8-12
Alternating Dumbbell Curls 4 8-12
Single Arm Cable Preacher Curls 4
8-12
Concentration Curls 4
8-12
38
Week 4:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover.
Refer back to the section on deloading to refresh your understanding of why you need to do this and
what the aim is for this training week.
Monday: Quads & Hamstrings
EXERCISE
Leg Extensions
WORKING SETS
REPS
4
8-12
Leg Press 3 8-12
Squats 3
8-12
Lying Leg Curls 4
8-12
Romanian Deadlifts 3
8-12
Seated Leg Curls 3
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 3
REPS
8-12
Flat Dumbbell Press 3
8-12
Pec-Dec 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Single Arm Dumbbell Rows 3
8-12
Wide Grip Pulldowns 3 8-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards 5 REPS
8-12
Seated Calf Raises toes outwards 4
8-12
Smith Machine Shoulder Press 3
8-12
Dumbbell Front Raises 3
8-12
Side Lateral Dumbbell Raises 3 8-12
Reverse Pec-Dec 3
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
WORKING SETS
EXERCISE
Straight Bar Cable Pushdowns 3
REPS
Rope Pushdowns 3
8-12
Seated Upright Overhead EZ Bar Extensions 3
8-12
Seated Dumbbell Curls 3
8-12
EZ Bar Cable Curls 3 8-12
Hammer Curls 2
8-12
8-12
39
Week 5:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Squats
6 8-12
Leg Press 5 8-12
Leg Extensions 6 8-12
Romanian Deadlifts 6
8-12
Barbell Lunges 6 8-12
Lying Single Leg Curls 5
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Dumbbell Press 5
REPS
8-12
Decline Bench Press 5
8-12
Incline Cable Flys 4
8–12
Cable Cross-Overs 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
Bent Over Barbell Rows 4
REPS
8-12
Single Arm Dumbbell Rows 4
8-12
Wide Grip Pulldowns 3
8-12
T-Bar Rows 3
8-12
Deadlifts 3
8-12
Reverse Hyperextensions 4
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises 6
REPS
8-12
Standing Single Leg Calf Raises 5
8-12
Dumbbell Press 4
8-12
Machine Shoulder Press 3
8-12
Olympic Bar Front Raises 3
8-12
Side Lateral Dumbbell Raises 4
8-12
Bent Over Rear Dumbbell Raises 4
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Close Grip Bench Press 5
REPS
8-12
Incline Cable Skull Crushers 5
8-12
Straight Bar Cable Pushdowns 4
8-12
Barbell Curls 5
8-12
Seated Alternating Dumbbell Curls
5
8-12
Single Arm Machine Preacher Curls 4 8-12
40
Week 6:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Front Squats 6
8-12
Single Leg Press 6 8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Glute Ham Raises 6
8-12
Walking Dumbbell Lunges 6
8-12
Lying Leg Curls 5
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 5
REPS
8-12
Decline Dumbbell Press 5
8-12
Flat Dumbbell Flys 4 8-15
Upright Dips 3 8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Deadlifts 4
8-12
Reverse Grip Bent Over Barbell Rows 4
18-12
Wide Grip Pulldowns 3
8-12
Seated Wide Grip Cable Rows
4 8-12
Single Arm Machine Rows 3
8-12
Reverse Hyperextensions 3
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
Seated Calf Raises 6
REPS
8-12
Seated Single Leg Calf Raises 5
8-12
Barbell Shoulder Press 4
8-12
Reverse Machine Shoulder Press 3 8-12
Cable Straight Bar Front Raises 3
8-12
Single Side Lateral Cable Raises 4 8-12
Reverse Cable Flys 4
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Dip Machine 5
REPS
8-12
Seated Upright Overhead Dumbbell Extensions 5
8-12
Rope Cable Pushdowns 4
8-12
Machine Preacher Curls 5
8-12
Hammer Curls 5
8-12
EZ Bar Curls 4
8-12
41
Week 7:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Hack Squats 6 8-12
Narrow Leg Press 5
8-12
Toes Pointed Forwards Leg Extensions 6
8-12
Lying Leg Curls 6
8-12
Seated Leg Curls 6
8-12
Dumbbell Romanina Deadlifts 6
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Decline Barbell Press 5
REPS
8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec
4
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
REPS
Wide Grip Pulldowns 4 8-12
T-Bar Rows 4
8-12
Smith Machine Bent Over Rows 4
8-12
Seated Narrow Grip Cable Rows 3 8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 6
8-12
Seated Calf Raises toes outwards 6 8-12
Behind the Neck Smith Machine Press 4 8-12
Dumbbell Press 4
8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 4
8-12
Reverse Pec-Dec 4
8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
French Press
5
REPS
8-12
Single Arm Overhead Cable Extensions 5 8-12
Dumbbell Kickbacks 5
8-12
Alternating Dumbbell Curls 5
8-12
Single Arm Cable Preacher Curls 5
8-12
Concentration Curls 5 8-12
42
Week 8:
Deload week, after three weeks of intense high volume training it is time to let the CNS
recover. Refer back to the section on deloading to refresh your understanding of why you need to do this and
what the aim is for this training week.
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
Squats 3 REPS
8-12
Single Leg Press 3
8-12
Leg Extensions 4
8-12
Single Lying Leg Curls 5
8-12
Glute Ham Raises 4
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Decline Dumbbell Press 3
REPS
8-12
Incline Dumbbell Press 3
8-12
Dips 3
8-12
Wednesday: Day Off
Thursday: Back
EXERCISE
WORKING SETS
T-Bar Rows 4 REPS
8-12
Wide Grip Pulldowns 4
8-12
Seated Double Handed Machine Rows 4
8-12
Friday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 58-12
Seated Calf Raises toes outwards 4
8-12
Dumbbell Press 3 8-12
Straight Bar Cable Front Raises 3 8-12
Single Arm Cable Side Lateral Dumbbell Raises 3 8-12
Reverse Cable Flys 3 8-12
Saturday: Day Off
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Narrow Dips 3 REPS
8-12
Lying Overhead Cable Extensions 3 8-12
Incline Upright Overhead EZ Bar Extensions 2
8-12
Preacher Machine Curls 3
8-12
Barbell Curls 3 8-12
Seated Dumbbell Curls 2
8-12
This 8-week training block using a 5-day split adds an additional workout in per week to the first split,
which offers more specificity per body part. This is probably the most sustainable training frequency
for the average trainee.
43
8 Week / 6 Day Training Split Program:
Week 1:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads & Hamstrings
EXERCISE
WORKING SETS
REPS
Squats 4
8-12
Leg Press 4
8-12
Hack Squats 4
8-12
Leg Extensions 5
8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Romanian Deadlifts 4
REPS
8-12
Barbell Lunges 4 8-12
Lying Single Leg Curls 4 8-12
Single Lying Leg Curls 4
8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises 5
REPS
8-12
Standing Single Leg Calf Raises 4 8-12
Dumbbell Press 3 8-12
Machine Shoulder Press 3
8-12
Olympic Bar Front Raises 3 8-12
Side Lateral Dumbbell Raises 3 8-12
Bent Over Rear Dumbbell Raises 3
8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
REPS
Incline Dumbbell Press 4 8-12
Decline Bench Press 4 8-12
Incline Cable Flys 4 8-12
Cable Cross-Overs 3 8-12
Saturday: Back
EXERCISE
WORKING SETS
REPS
Bent Over Barbell Rows 3 8-12
Single Arm Dumbbell Rows 3 8-12
Wide Grip Pulldowns 3 8-12
T-Bar Rows 3 8-12
Deadlifts 3
8-12
Reverse Hyperextensions 3 8-12
44
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Close Grip Bench Press 4
REPS
8-12
Incline Cable Skull Crushers 4 8-12
Straight Bar Cable Pushdowns 4 8-12
Barbell Curls 4 8-12
Seated Alternating Dumbbell Curls 4 8-12
Single Arm Machine Preacher Curls 4 8-12
Week 2:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
REPS
Front Squats
5 8-12
Single Leg Press 4
8-12
Hack Squats
4 8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
REPS
Glute Ham Raises 5 8-12
Walking Dumbbell Lunges 4 8-12
Lying Leg Curls 4 8-12
Seated Leg Curls 4
8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Seated Calf Raises 5 REPS
8-12
Seated Single Leg Calf Raises 4
8-12
Barbell Shoulder Press 3 8-12
Reverse Machine Shoulder Press 3 8-12
Cable Straight Bar Front Raises 3 8-12
Single Side Lateral Cable Raises 3 8-12
Reverse Cable Flys 3
8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 4
8-12
Decline Dumbbell Press 4 8-12
Flat Dumbbell Flys 4 8-12
Upright Dips 3 8-12
45
Saturday: Back
EXERCISE
WORKING SETS
REPS
Deadlifts 3 8-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Wide Grip Pulldowns 3 8-12
Seated Wide Grip Cable Rows 3 8-12
Single Arm Machine Rows 3 8-12
Reverse Hyperextensions 3 8-12
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Dip Machine 4 REPS
8-12
Seated Upright Overhead Dumbbell Extensions 4 8-12
Rope Cable Pushdowns 4 8-12
Machine Preacher Curls 4 8-12
Hammer Curls 4 8-12
EZ Bar Curls 4 8-12
Week 3:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
REPS
Hack Squats 6 8-12
Narrow Leg Press 4
8-12
Single Leg Extensions 4
8-12
Toes Pointed Forwards Leg Extensions 6 8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Lying Leg Curls 6 REPS
8-12
Seated Leg Curls 6 8-12
Dumbbell Romanian Deadlifts 4 8-12
Walking Lunges 4 8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 5
8-12
Seated Calf Raises toes outwards 4
8-12
Behind the Neck Smith Machine Press 3
8-12
Dumbbell Press 3 8-12
Dumbbell Front Raises 3 8-12
Seated Side Lateral Dumbbell Raises 3 8-12
Reverse Pec-Dec 3 8-12
Thursday: Day Off
46
Friday: Chest
EXERCISE
WORKING SETS
REPS
Decline Barbell Press 4 8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec 3
8-12
Saturday: Back
EXERCISE
WORKING SETS
REPS
Wide Grip Pulldowns 3 8-12
T-Bar Rows 3 8-12
Smith Machine Bent Over Rows 3 8-12
Seated Narrow Grip Cable Rows 3
8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3 8-12
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
REPS
French Press 4
8-12
Single Arm Overhead Cable Extensions 4 8-12
Dumbbell Kickbacks 4 8-12
Alternating Dumbbell Curls 4 8-12
Single Arm Cable Preacher Curls 4 8-12
Concentration Curls 4 8-12
Week 4:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover. Refer back to
the section on deloading to refresh your understanding of why you need to do this and what the aim is for this
training week.
**Rest periods should be no longer than 45-60 seconds this week. Keep training tempo high and get the
volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
REPS
Leg Extensions 4 8-12
Leg Press 3 8-12
Squats 3 8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Lying Leg Curls
4 REPS
8-12
Romanian Deadlifts 3
8-12
Seated Leg Curls 3 8-12
47
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards
5
8-12
Seated Calf Raises toes outwards 4 8-12
Smith Machine Shoulder Press 3 8-12
Dumbbell Front Raises 3
8-12
Side Lateral Dumbbell Raises 3 8-12
Reverse Pec-Dec 3 8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 3 8-12
Flat Dumbbell Press 3
8-12
Pec-Dec 3 8-12
Saturday: Back
EXERCISE
WORKING SETS
REPS
Single Arm Dumbbell Rows 3
8-12
Wide Grip Pulldowns 3 8-12
Reverse Grip Bent Over Barbell Rows 3 8-12
Straight Arm Cable Rope Pulldowns 3 8-12
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Straight Bar Cable Pushdowns 3
REPS
8-12
Rope Pushdowns 3 8-12
Seated Upright Overhead EZ Bar Extensions 3
8-12
Seated Dumbbell Curls 3 8-12
EZ Bar Cable Curls 3 8-12
Hammer Curls 2 8-12
Week 5:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
REPS
Squats 6 8-12
Narrow Stance Leg Press 4 8-12
Leg Press 4
8-12
Leg Extensions 6 8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Romanian Deadlifts 6
REPS
8-12
Barbell Lunges 6 8-12
Lying Single Leg Curls 5 8-12
High Stance Leg Press 5 8-12
48
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises 6 REPS
8-12
Standing Single Leg Calf Raises 5 8-12
Dumbbell Press 4 8-12
Machine Shoulder Press 3
8-12
Olympic Bar Front Raises 3 8-12
Side Lateral Dumbbell Raises 4
8-12
Bent Over Rear Dumbbell Raises 4 8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
Incline Dumbbell Press 5 REPS
8-12
Decline Bench Press 5 8-12
Incline Cable Flys
4 8-12
Cable Cross-Overs 3 8-12
Saturday: Back
EXERCISE
WORKING SETS
Bent Over Barbell Rows 4
REPS
8-12
Single Arm Dumbbell Rows 4 8-12
Wide Grip Pulldowns 3
8-12
T-Bar Rows 3
8-12
Deadlifts 3 8-12
Reverse Hyperextensions 4 8-12
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
Close Grip Bench Press 5 REPS
8-12
Incline Cable Skull Crushers 5 8-12
Straight Bar Cable Pushdowns 4 8-12
Barbell Curls 5
8-12
Seated Alternating Dumbbell Curls 5 8-12
Single Arm Machine Preacher Curls 4 8-12
Week 6:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Front Squats 6 REPS
8-12
Single Leg Press 6 8-12
Bulgarian Split Squats 5 8-12
Toes Pointed Backwards Leg Extensions 5 8-12
49
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Glute Ham Raises 5
REPS
8-12
Seated Leg Curls
5
8-12
Walking Dumbbell Lunges 5 8-12
Lying Leg Curls 5
8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Seated Calf Raises 6 REPS
8-12
Seated Single Leg Calf Raises 5 8-12
Barbell Shoulder Press 4 8-12
Reverse Machine Shoulder Press
3
8-12
Cable Straight Bar Front Raises 3 8-12
Single Side Lateral Cable Raises 4 8-12
Reverse Cable Flys 4 8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
REPS
Incline Barbell Press 5
8-12
Decline Dumbbell Press 5 8-12
Flat Dumbbell Flys 4 8-12
Upright Dips 3 8-12
Saturday: Back
EXERCISE
WORKING SETS
REPS
Deadlifts 4 8-12
Reverse Grip Bent Over Barbell Rows 4 8-12
Wide Grip Pulldowns 3 8-12
Seated Wide Grip Cable Rows 4 8-12
Single Arm Machine Rows Reverse Hyperextensions Sunday: Biceps & Triceps
4
3 8-12
8-12
EXERCISE
WORKING SETS
REPS
Dip Machine 5 8-12
Seated Upright Overhead Dumbbell Extensions 5
8-12
Rope Cable Pushdowns
4
8-12
Machine Preacher Curls 5
8-12
Hammer Curls 5
8-12
EZ Bar Curls 4
8-12
50
Week 7:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Squats 5 REPS
8-12
Hack Squats 6 8-12
Narrow Leg Press 6 8-12
Toes Pointed Forwards Leg Extensions
6
8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Lying Leg Curls 6 REPS
8-12
Seated Leg Curls 6
8-12
Dumbbell Romanian Deadlifts 6
8-12
Single Leg Lying Curls
5 8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards 6
REPS
8-12
Seated Calf Raises toes outwards 6 8-12
Behind the Neck Smith Machine Press 4 8-12
Dumbbell Press 4 8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 4 8-12
Reverse Pec-Dec
4
8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
Decline Barbell Press
5 REPS
8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec 4 8-12
Saturday: Back
EXERCISE
WORKING SETS
Wide Grip Pulldowns 4 REPS
8-12
T-Bar Rows
4 8-12
Smith Machine Bent Over Rows 4
8-12
Seated Narrow Grip Cable Rows 3 8-12
Double Handed Machine Rows 3 8-12
Straight Arm Cable Rope Pulldowns
3 8-12
51
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
French Press 5 REPS
8-12
Single Arm Overhead Cable Extensions 5 8-12
Dumbbell Kickbacks 5 8-12
Alternating Dumbbell Curls 5 8-12
Single Arm Cable Preacher Curls 5 8-12
Concentration Curls 5 8-12
Week 8:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover Refer back to
the section on deloading to refresh your understanding of why you need to do this and what the aim is for this
training week. **Rest periods should be no longer than 45-60 seconds this week. Keep training tempo high
and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Squats 3
REPS
8-12
Single Leg Press 3 8-12
Leg Extensions 4
8-12
Tuesday: Hamstrings
EXERCISE
WORKING SETS
Single Lying Leg Curls 4 REPS
8-12
Glute Ham Raises 4 8-12
Romanian Deadlifts 3
8-12
Wednesday: Shoulders & Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards 5 REPS
8-12
Seated Calf Raises toes outwards 4 8-12
Dumbbell Press 3 8-12
Straight Bar Cable Front Raises 3 8-12
Single Arm Cable Side Lateral Dumbbell Raises 3 8-12
Reverse Cable Flys 3 8-12
Thursday: Day Off
Friday: Chest
EXERCISE
WORKING SETS
Decline Dumbbell Press 3 REPS
8-12
Incline Dumbbell Press 3
8-12
Dips 3 8-12
Saturday: Back
EXERCISE
WORKING SETS
T-Bar Rows 4 REPS
8-12
Wide Grip Pulldowns 4 8-12
Seated Double Handed Machine Rows 4 8-12
52
Sunday: Biceps & Triceps
EXERCISE
WORKING SETS
REPS
Narrow Dips 3 8-12
Lying Overhead Cable Extensions 3
8-12
Incline Upright Overhead EZ Bar Extensions 2 8-12
Preacher Machine Curls 3 8-12
Barbell Curls 3
8-12
Seated Dumbbell Curls 2
8-12
This 8-week training block using a 6-day split demonstrates the level of volume per body part, to begin with.
At this level of volume and training frequency recovery becomes a bigger factor which needs addressing with
dietary adjustments and a big emphasis on enough sleep.
8 Week / 7 Day Training Split Program:
Week 1:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Squats 5 REPS
8-12
Narrow Stance Leg Press 5
8-12
Single Leg Press 4
8-12
Leg Extensions 6 8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Dumbbell Press 4 REPS
8-12
Decline Bench Press 4 8-12
Incline Cable Flys 4 8-12
Cable Cross-Overs 3 8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Dumbbell Press 3
REPS
8-12
Machine Shoulder Press 3
8-12
Olympic Bar Front Raises 3 8-12
Side Lateral Dumbbell Raises 3
8-12
Bent Over Rear Dumbbell Raises
3 8-12
Thursday: Back
EXERCISE
WORKING SETS
Bent Over Barbell Rows 3
REPS
8-12
Single Arm Dumbbell Rows 3 8-12
Wide Grip Pulldowns 3 8-12
T-Bar Rows 3 8-12
Deadlifts 3 8-12
Reverse Hyperextensions 3 8-12
53
Friday: Hamstrings
EXERCISE
WORKING SETS
Romanian Deadlifts 5 REPS
8-12
Barbell Lunges 5
8-12
Lying Single Leg Curls 5 8-12
Seated Leg Curls 3
8-12
Saturday: Arms
EXERCISE
WORKING SETS
Close Grip Bench Press 4
REPS
8-12
Incline Cable Skull Crushers 4
8-12
Straight Bar Cable Pushdowns 4
8-12
Barbell Curls 4
8-12
Seated Alternating Dumbbell Curls 4
8-12
Single Arm Machine Preacher Curls 4 8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises
3 REPS
8-12
Seated Calf Raises 3
8-12
Single Leg Standing Calf Raises 3 8-12
Compound lift A for weak muscle group 3 8-12
Compound lift B for weak muscle group 3 8-12
Isolation lift A for weak muscle group 3
8-12
Isolation lift B for weak muscle group 3
8-12
Week 2:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Front Squats 5 REPS
8-12
Single Leg Press 5 8-12
Single Leg Extensions 4 8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 4
REPS
8-12
Decline Dumbbell Press 4
8-12
Flat Dumbbell Flys 4 8-12
Upright Dips 3 8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Barbell Shoulder Press 3 REPS
8-12
Reverse Machine Shoulder Press 3 8-12
Cable Straight Bar Front Raises 3 8-12
Single Side Lateral Cable Raises 3
8-12
Reverse Cable Flys 3 8-12
54
Thursday: Back
EXERCISE
WORKING SETS
Deadlifts 3 REPS
8-12
Reverse Grip Bent Over Barbell Rows 3 8-12
Wide Grip Pulldowns 3 8-12
Seated Wide Grip Cable Rows 3 8-12
Single Arm Machine Rows 3 8-12
Reverse Hyperextensions 3 8-12
Friday: Hamstrings
EXERCISE
WORKING SETS
Glute Ham Raises 5 REPS
8-12
Walking Dumbbell Lunges 5 8-12
Single Lying Leg Curls 5 8-12
Seated Leg Curls 5 8-12
Saturday: Arms
EXERCISE
WORKING SETS
REPS
Dip Machine 4 8-12
Seated Upright Overhead Dumbbell Extensions 4 8-12
Rope Cable Pushdowns 4 8-12
Machine Preacher Curls 4
8-12
Hammer Curls 4 8-12
EZ Bar Curls 4
8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 3 8-12
Standing Calf Raises toes outwards 3 8-12
Seated Calf Raises 3 8-12
Compound lift C for weak muscle group 3 8-12
Compound lift D for weak muscle group 3 8-12
Isolation lift C for weak muscle group 3 8-12
Isolation lift D for weak muscle group 3 8-12
Week 3:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Leg Extensions
Hack Squats Narrow Leg Press Toes Pointed Forwards Leg Extensions 5 5 5
5 REPS
8-12
8-12
8-12
8-12
55
Tuesday: Chest
EXERCISE
WORKING SETS
Decline Barbell Press 4 REPS
8-12
Flat Dumbbell Press 4 8-12
Incline Dumbbell Flys 4 8-12
Pec-Dec 3 8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
REPS
Behind the Neck Smith Machine Press 3
8-12
Dumbbell Press 3 8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 3
8-12
Reverse Pec-Dec 3
8-12
Thursday: Back
EXERCISE
WORKING SETS
Wide Grip Pulldowns 3
REPS
8-12
T-Bar Rows 3
8-12
Smith Machine Bent Over Rows 3
8-12
Seated Narrow Grip Cable Rows 3
8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3 8-12
Friday: Hamstrings
EXERCISE
WORKING SETS
Lying Leg Curls 6
REPS
8-12
Seated Leg Curls 5
8-12
Dumbbell Romanian Deadlifts 5 8-12
Standing Single Leg Curls 5 8-12
Saturday: Arms
EXERCISE
WORKING SETS
French Press 4
REPS
8-12
Single Arm Overhead Cable Extensions 4
8-12
Dumbbell Kickbacks 4
8-12
Alternating Dumbbell Curls 4 8-12
Single Arm Cable Preacher Curls 4
8-12
Concentration Curls 4
8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes outwards 3
REPS
8-12
Standing Calf Raises toes inwards 3
8-12
Single Leg Seated Calf Raises 3
8-12
Compound lift E for weak muscle group 3
8-12
Compound lift F for weak muscle group 3
8-12
Isolation lift E for weak muscle group 3
8-12
Isolation lift F for weak muscle group 3 8-12
56
Week 4:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover. Refer back to
the section on deloading to refresh your understanding of why you need to do this and what the aim is for this
training week. **Rest periods should be no longer than 45-60 seconds this week. Keep training tempo high
and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Leg Extensions 4 REPS
8-12
Leg Press 4 8-12
Squats 4 8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 4 REPS
8-12
Flat Dumbbell Press 4
8-12
Pec-Dec 3 8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Smith Machine Shoulder Press 3 REPS
8-12
Dumbbell Front Raises 3
8-12
Side Lateral Dumbbell Raises
3
8-12
Reverse Pec-Dec 3 8-12
Thursday: Back
EXERCISE
WORKING SETS
Single Arm Dumbbell Rows 3 REPS
8-12
Wide Grip Pulldowns 3
8-12
Reverse Grip Bent Over Barbell Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Friday: Hamstrings
EXERCISE
WORKING SETS
REPS
Lying Leg Curls 4 8-12
Romanian Deadlifts 4
8-12
Standing Single Leg Curls 4 8-12
Saturday: Arms
EXERCISE
WORKING SETS
Straight Bar Cable Pushdowns 3
REPS
8-12
Rope Pushdowns 3
8-12
Seated Upright Overhead EZ Bar Extensions 3
8-12
Seated Dumbbell Curls 3
8-12
EZ Bar Cable Curls 3 8-12
Hammer Curls 2
8-12
57
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
REPS
Standing Calf Raises toes inwards 3 8-12
Standing Calf Raises toes outwards 2 8-12
Seated Calf Raises 2 8-12
Compound lift A for weak muscle group 3 8-12
Compound lift B for weak muscle group 2 8-12
Isolation lift A for weak muscle group 3 8-12
Isolation lift B for weak muscle group 2 8-12
Week 5:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Squats 6 REPS
8-12
Leg Press 6
8-12
Hack Squats
6
8-12
Leg Extensions 6
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Dumbbell Press 5 REPS
8-12
Decline Bench Press 5
8-12
Incline Cable Flys 4 8-12
Cable Cross-Overs 3
8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Dumbbell Press 4 REPS
8-12
Machine Shoulder Press 3 8-12
Olympic Bar Front Raises 3 8-12
Side Lateral Dumbbell Raises 4 8-12
Bent Over Rear Dumbbell Raises 4 8-12
Thursday: Back
EXERCISE
WORKING SETS
Bent Over Barbell Rows 4
REPS
8-12
Single Arm Dumbbell Rows 4 8-12
Wide Grip Pulldowns 3 8-12
T-Bar Rows 3 8-12
Deadlifts 3 8-12
Reverse Hyperextensions 4 8-12
58
Friday: Hamstrings
EXERCISE
WORKING SETS
REPS
Romanian Deadlifts 6 8-12
Barbell Lunges 6 8-12
Lying Single Leg Curls 6
8-12
Standing Single Leg Curls 6
8-12
Saturday: Arms
EXERCISE
WORKING SETS
Close Grip Bench Press 5 REPS
8-12
Incline Cable Skull Crushers 5 8-12
Straight Bar Cable Pushdowns 4 8-12
Barbell Curls 5 8-12
Seated Alternating Dumbbell Curls 5 8-12
Single Arm Machine Preacher Curls 4 8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises 4
REPS
8-12
Seated Calf Raises 4
8-12
Single Leg Standing Calf Raises 3
8-12
Compound lift A for weak muscle group
4
8-12
Compound lift B for weak muscle group 3
8-12
Isolation lift A for weak muscle group 4 8-12
Isolation lift B for weak muscle group 3 8-12
Week 6:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
V-Squats 6 REPS
8-12
Front Squats 6 8-12
Single Leg Press 6
8-12
Toes Pointed Backwards Leg Extensions 6
8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Incline Barbell Press 5
REPS
8-12
Decline Dumbbell Press 5 8-12
Flat Dumbbell Flys 4 8-12
Upright Dips 3 8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
REPS
Barbell Shoulder Press 4 8-12
Reverse Machine Shoulder Press 3 8-12
Cable Straight Bar Front Raises 3 8-12
Single Side Lateral Cable Raises 4
8-12
Reverse Cable Flys
4 8-12
59
Thursday: Back
EXERCISE
WORKING SETS
REPS
Deadlifts 4 8-12
Reverse Grip Bent Over Barbell Rows 4 8-12
Wide Grip Pulldowns 3 8-12
Seated Wide Grip Cable Rows 4
8-12
Single Arm Machine Rows 4
8-12
Reverse Hyperextensions
3 8–12
Friday: Hamstrings
EXERCISE
WORKING SETS
Glute Ham Raises 5 REPS
8-12
Walking Dumbbell Lunges
5 8-12
Lying Leg Curls 5 8-12
High Stance Leg Press 5 8-12
Standing Single Leg Curls 4 8-12
Saturday: Arms
EXERCISE
WORKING SETS
Dip Machine 5 REPS
8-12
Seated Upright Overhead Dumbbell Extensions 5
8-12
Rope Cable Pushdowns 4
8-12
Machine Preacher Curls 5 8-12
Hammer Curls 5 8-12
EZ Bar Curls 4
8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards
4 REPS
8-12
Standing Calf Raises toes outwards 4
8-12
Seated Calf Raises 4
8-12
Compound lift C for weak muscle group 4 8-12
Compound lift D for weak muscle group 4
8-12
Isolation lift C for weak muscle group 4 8-12
Isolation lift D for weak muscle group 4 8-12
Week 7:
**Rest periods should be no longer than 2 minutes for heavy compound sets and as little as 45-60 seconds for
other sets. Keep training tempo high and get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
REPS
Hack Squats6 8-12
Narrow Leg Press 6 8-12
Toes Pointed Forwards Leg Extensions
6
8-12
Bulgarian Split Squats 6
8-12
60
Tuesday: Chest
EXERCISE
WORKING SETS
REPS
Decline Barbell Press
5
8-12
Flat Dumbbell Press 4
8-12
Incline Dumbbell Flys 4
8-12
Pec-Dec 4
8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Behind the Neck Smith Machine Press 4
REPS
8-12
Dumbbell Press 4
8-12
Dumbbell Front Raises 3
8-12
Seated Side Lateral Dumbbell Raises 4
8-12
Reverse Pec-Dec 4
8-12
Thursday: Back
EXERCISE
WORKING SETS
Wide Grip Pulldowns 4
REPS
8-12
T-Bar Rows 4
8-12
Smith Machine Bent Over Rows 4
8-12
Seated Narrow Grip Cable Rows 3
8-12
Double Handed Machine Rows 3
8-12
Straight Arm Cable Rope Pulldowns 3
8-12
Friday: Hamstrings
EXERCISE
WORKING SETS
Single Standing Leg Curls 6
REPS
8-12
Lying Leg Curls 6
8-12
Seated Leg Curls 6
8-12
Dumbbell Romanian Deadlifts 6
8-12
Saturday: Arms
EXERCISE
WORKING SETS
French Press 5
REPS
8-12
Single Arm Overhead Cable Extensions 5
8-12
Dumbbell Kickbacks 5
8-12
Alternating Dumbbell Curls 5
8-12
Single Arm Cable Preacher Curls 5
8-12
Concentration Curls 5
8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes outwards 5
REPS
8-12
Standing Calf Raises toes inwards 5 8-12
Single Leg Seated Calf Raises 4
8-12
Compound lift E for weak muscle group 5 8-12
Compound lift F for weak muscle group 4 8-12
Isolation lift E for weak muscle group 4 8-12
Isolation lift F for weak muscle group 4
8-12
61
Week 8:
Deload week, after three weeks of intense high volume training it is time to let the CNS recover. Refer back to
the section on deloading to refresh your understanding of why you need to do this and what the aim is for this
training week.**Rest periods should be no longer than 45-60 seconds this week. Keep training tempo high and
get the volume covered!**
Monday: Quads
EXERCISE
WORKING SETS
Squats 4
REPS
8-12
Single Leg Press 4
8-12
Leg Extensions 4 8-12
Tuesday: Chest
EXERCISE
WORKING SETS
Decline Dumbbell Press 4
REPS
8-12
Incline Dumbbell Press 4
8-12
Dips 3
8-12
Wednesday: Shoulders
EXERCISE
WORKING SETS
Dumbbell Press 3 REPS
8-12
Straight Bar Cable Front Raises 3
8-12
Single Arm Cable Side Lateral Dumbbell Raises 3 8-12
Reverse Cable Flys 3
8-12
Thursday: Back
EXERCISE
WORKING SETS
T-Bar Rows 4
REPS
8-12
Wide Grip Pulldowns 4
8-12
Seated Double Handed Machine Rows 4
8-12
Friday: Hamstrings
EXERCISE
WORKING SETS
Single Lying Leg Curls 4
REPS
8-12
Glute Ham Raises 4
8-12
Romanian Deadlifts 3
8-12
Saturday: Arms
EXERCISE
WORKING SETS
Narrow Dips 3
REPS
8-12
Lying Overhead Cable Extensions 3
8-12
Incline Upright Overhead EZ Bar Extensions 2
8-12
Preacher Machine Curls 3 8-12
Barbell Curls 3
8-12
Seated Dumbbell Curls 2
8-12
Sunday: Weaker muscle group + Calves
EXERCISE
WORKING SETS
Standing Calf Raises toes inwards 3
REPS
8-12
Standing Calf Raises toes outwards 2
8-12
Seated Calf Raises 2
8-12
Compound lift C for weak muscle group 3 8-12
Compound lift D for weak muscle group 2
8-12
Isolation lift C for weak muscle group 3
8-12
Isolation lift D for weak muscle group 2
8-12
62
Summary of Jay Cutler’s Guide to Volume Training
There is a lot of information to take in here; there is also a something for all
experience levels. Using the information I have written should make
adapting a program to your goals easier because things change and
adaptation is crucial. The program which works for you today might need
changing in 3 months time to keep progressing; it is all about assessing and
reassessing, then changing if required.
Put this information to the test, follow everything I have said and see how
much progress you can make using my training principles!
Jay Cutler - 4 times Mr. Olympia
63