High Volume Bodybuilding

 
 

High Volume Split with Time Under Tension Tempo!

Tempo:

First number stands for the eccentric movement- the negative

Second Number represents the stretch- the hold at the bottom of the rep

Third number represents the concentric portion of the movement

Fourth number represents the contraction at the top

X -Represents an explosive push!

Example

Barbell Bench Press (0:2:X:2)

0 second negative (down), 2 second hold at the bottom, Explosive push up, 2 second hold at top

Chest-Tri-Light Back

Incline DB Press- 6 sets of 10 (0:2:0:2)

Flat Barbell Bench- 3 sets of 8 (4:0:0:0)

Flat Dumbbell Hex Press/ DB Fly-4 sets of 6 (8:0:0:0)

Pec Deck Fly-  4 sets of 20

DB overhead tricep Extension-  6 sets of 10 (0:2:0:2)

Incline Bench Skull Crushers- 3 sets of 8 (4:0:0:0)

Close Grip Bench/V Bar Push Down-  4 sets of 6 (8:0:0:0)

Rope Pushdowns- 4 sets of 20

Lat Pulldown- 3 sets of 15

Barbell Row- 3 sets of 10

Legs-Calves

Barbell Pin Squat- 6 sets of 10 (0:2:0:2)

Close Stance Leg Press- 3 sets of 8 (4:0:0:0)

Hack Squat- 4 sets of 6 (8:0:0:0)

Leg Extension- 4 sets of 20

DB Lunges- 3 sets of 8

Smith Machine Calf Raise-  5 sets of 30 (0:2:0:2)

Seated Calf Raise- 3 sets of 8 (4:0:0:0)

Standing Calf Raise- Bodyweight- 3 sets of 50 

REST!!

REST~ RECOVER ~ STRETCH~ HYDRATE

Back-Traps-Biceps

Barbell Rack Pulls-6 sets of 10 (0:2:0:2)

 Reverse Grip Lat Pulldown-3 sets of 8 (4:0:0:0)

 V Grip Cable Row-4 sets of 6 (8:0:0:0)

Straight Arm Pulldown- 4 sets of 20

Seated DB Curls/DB Hammer Curls- 6 sets of 10 (0:2:0:2)

 Rope Hammer Curls- 3 sets of 8 (4:0:0:0)

Seated DB Shurgs-4 sets of 20

Behind back Flat Bar Cable Shrug- 3 sets of 15

Shoulders-Abs

DB Shoulder Press- 6 sets of 10 (0:2:0:2)

Cable Single Arm Side Raises- 3 sets of 8 (4:0:0:0)

Machine Shoulder Press- 4 sets of 6 (8:0:0:0)

DB Side Lateral Raises- 4 sets of 20

Rear Delt Cable Fly- 3 sets of 15 (4:0:1:0)

Standing Cable Crunch- 6 sets of 10 (0:2:0:2)

Leg Raises- 3 sets of 8 (4:0:0:0)

 Seated V Twists- 4 sets of 20

Planks- 3 sets of 1 Minute

Biceps-Triceps

Barbell Curls-6 sets of 10 (0:2:0:2)

D Grip Cable Pushdown-3 sets of 8 (4:0:0:0)

Machine Preacher Curl - 4 sets of 6 (8:0:0:0)

V Bar Pull down- 4 sets of 20

DB Skull Crusher- 6 sets of 10 (0:2:0:2)

Rope Hammer Curl-3 sets of 8 (4:0:0:0)

Reverse Grip Curl-4 sets of 20

Single Arm Cable Tri Kickback-3 sets of 15

 

REST!!

REST~ RECOVER ~ STRETCH~ HYDRATE