Program Description
Muscle gain volume block
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedNov 14, 2024 09:11
- Last EditedJun 18, 2025 08:20

Summary
Phase 1 is a dynamic 4-week program designed to build foundational strength and enhance your lifting technique. Committing to just three days a week, you'll engage in a variety of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, targeting major muscle groups for balanced development. Each session is structured to progressively challenge your limits, ensuring you gain strength and confidence in your lifts. Perfect for those ready to elevate their training and see tangible results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Inverted Row
3
12 reps
RPE 7
4
One Arm Bent Over Row
3
12 reps
RPE 7
5
Narrow Push Up
2
AMRAP
RPE 10
6
Hammer Curl
3
15 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
8
Concentration Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Goblet Squat
3
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Front Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Wide Grip Lat Pulldown
3
8 reps
RPE 7
6
Chest Press (Machine)
3
15 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
8
Tricep Pushdown (Cable)
3
12 reps
RPE 7
9
Alternating Dumbbell Curl
3
15 reps
RPE 7
10
Concentration Curl
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)4 Sets
12 Reps
60%
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
70%
3
Goblet Squat3 Sets
15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)3 Sets
8 Reps
-
7
Front Raise3 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
70%
2
Bench Press (Close Grip)3 Sets
8 Reps
@7
3
Inverted Row3 Sets
12 Reps
@7
4
One Arm Bent Over Row3 Sets
12 Reps
@7
5
Narrow Push Up2 Sets
AMRAP
@10
6
Hammer Curl3 Sets
15 Reps
@7
7
Skull Crusher (Dumbbell)3 Sets
15 Reps
@7
8
Concentration Curl4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)4 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)3 Sets
6 Reps
@7
3
Goblet Squat3 Sets
15 Reps
@7
4
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
5
Wide Grip Lat Pulldown3 Sets
8 Reps
@7
6
Chest Press (Machine)3 Sets
15 Reps
@8.5
7
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
@7
8
Tricep Pushdown (Cable)3 Sets
12 Reps
@7
9
Alternating Dumbbell Curl3 Sets
15 Reps
@7
10
Concentration Curl3 Sets
15 Reps
@7