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4-day Volume Training Program

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This is a 4 day, basic volume training program to be incorporated into a periodization program for 4-8 weeks. This particular period is for muscle growth. (After which you may want to train for strength, endurance, power etc before coming back to muscle growth for even better results)

The rep ranges in this free workout plan are mostly from 10-12 reps per set, which is considered an optimal muscle building range by many who use volume training.

The intensity is to be kept similar from set 1 all the way to set 4. So you will need to select a weight that feels challenging but can be performed with good technique for 10-12 reps for every set.

Keep your rest period honest to measure your progress more accurately.

Progressions include - Higher number of sets, less rest period between sets, higher weight or more repetitions.

As always, remember to warm up for at least 5-10 minutes prior to starting the main component of your workout to ensure your muscles are ready for the task at hand. This can be done on a piece of cardio or by going through the motions of the main workout at a very light intensity.

Tailor this volume training workout to suit yourself. This is a basic guideline that includes the core principles of volume training but you can make adjustments as long as you don't deviate too far from the program.

DAY 1 - Monday

BODYPART	EXERCISE	SETS	REPS	REST
Chest	Flat Bench Press	3-5 sets	10-12	60-120 secs
	Incline Dumbell Press	3-5 sets	10-12	60-120 secs
	Dumbell Flyes	3-4 sets	10-12	60-120 secs
	Cable Crossovers	3-4 sets	10-12	60-120 secs
Triceps	Close Grip Bench Press	3-4 sets	10-12	60-90 secs
	Skull Crushers	2-4 sets	10-12	60-90 secs
	Cable Pushdowns	2-4 sets	10-12	60-90 secs
(stretches)	Stretch all muscle groups that were worked on day 1	1-2		Hold 20-30 secs

DAY 2 - Wednesday

BODYPART	EXERCISE	SETS	REPS	REST
Legs	Squats	4-5 sets	10-12	60-180 secs
	Leg Press	4-5 sets	10-12	60-180 secs
	Romanian Deadlift/ Machine Hamstring Curls	3-4 sets	10-12	60-120 secs
	Leg Extensions	3-4 sets	10-12	60-120 secs
	Seated Calf Raises	3-4 sets	10-15	60-120 secs
(stretches)	Stretch all muscle groups that were worked on day 2	1-2		Hold 20-30 secs

DAY 3 - Thursday

BODYPART	EXERCISE	SETS	REPS	REST
Shoulders/Traps	Military Press or Behind the Neck Press	4-5 sets	10-12	60-120 secs
	Seated Dumbell Shoulder Press	3-5 sets	10-12	60-120 secs
	Upright Rows	3-4 sets	10-12	60-120 secs
	Lateral Raises	3-4 sets	10-12	60-120 secs
	Front Raises	3-4 sets	8-12	60-120 secs
Abs	Ab Crunches	2-4 sets	12-20	30-90 secs
	Oblique Crunches	2-4 sets	12-20	30-90 secs
	Legs-Raised Crunches	2-4 sets	12-20	30-90 secs

(stretches)	Stretch all muscle groups that were worked on day 3	1-2		Hold 20-30 secs

DAY 4 - Saturday

BODYPART	EXERCISE	SETS	REPS	REST
Back	Wide Grip Pull-ups	4-5 sets	10-12	60-180 secs
	Deadlifts	4-5 sets	10-12	60-180 secs
	Bent Over Barbell Rows	3-4 sets	10-12	60-120 secs
	Seated Cable Rows	3-4 sets	10-12	60-120 secs
Biceps	Bicep Curls (barbell)	3-4 sets	10-12	60-90 secs
	Seated Dumbell Curls	2-4 sets	10-12	60-90 secs
	Preacher Curls	2-4 sets	10-12	60-90 secs

(stretches)	Stretch all muscle groups that were worked on day 4	1-2		Hold 20-30 secs

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