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High Volume Training (HVT)
by Rishabh Kishore Shah
4 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
100 minutes
Created
Jan 22, 2024 04:06
Last Edited
May 07, 2024 10:50
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
@9
2A
Pec Fly (Dumbbell)
2 Sets
@9.5
2B
Pec Deck (Machine)
2 Sets
@10
3
Chest Press (Machine)
3 Sets
@9.5
4A
Lateral Raise (Dumbbell)
3 Sets
@9
4B
Upright Row (Barbell)
3 Sets
@9.5
5
JM Press
3 Sets
@8.5
6
Tricep Pushdown (Cable)
3 Sets
@10
7
French Press
3 Sets
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Row (Cable)
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@9
5
Incline Curl (Dumbbell)
4 Sets
@10
6
Preacher Curl (Dumbbell)
4 Sets
@10
7
Calves Raise On Leg Press Machine
4 Sets
@9
Day 3
1
One Arm Lateral Raise (Cable)
4 Sets
@10
2
Squat (Smith Machine)
3 Sets
@8
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
2 Sets
@10
5
Leg Press
3 Sets
@8
6
Sit Up
3 Sets
@8
Day 4
1
Low Decline Smith Machine Press
3 Sets
@10
2
Shoulder Width Cable Fly
3 Sets
@10
3
Dip (Assisted)
3 Sets
@10
4
Single Arm Pushdown
4 Sets
@10
5
Hammer Curl
3 Sets
@10
6
Bicep Curl (Cable)
3 Sets
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
@10
2
Lateral Raise (Cable)
3 Sets
@10
3
Dumbbell Row
2 Sets
@9
4A
Inverted Row
3 Sets
@9
4B
Reverse Pec Deck
3 Sets
@10
5
Lat Prayer
3 Sets
@10
6
Pull-Up (Assisted)
3 Sets
@10
Day 6
1
Hack Squat
3 Sets
@8
2
Romanian Deadlift (Barbell)
2 Sets
@10
3
Leg Extension
3 Sets
@10
4
Lying Leg Curl
1 Set
@10
5
Standing Calf Raise
3 Sets
@10
6
Abs Crunch (Weighted)
3 Sets
@10