High Volume 6 Day

To reduce the RPE of hypertrophy training and mitigate loss in gains by increasing volume. Introduce more variety in movements to keep novelty and psychological fatigue low.

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Bench Press (Barbell)

Pec Fly (Cables)

Chest Press (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Ez Bar Row

T-Bar Row

Lat Pulldown

Inverted Row

Bicep Curl (Dumbbell)

Leg Press

Squat (Barbell)

Hamstring Curl

Hack Squat

Seated Shoulder Press (Dumbbell)

Single Leg Press

Lunge (Barbell)

Leg Extension

Stiff Leg Deficit Deadlift

Lat Pulldown (Neutral Grip)

Lat Prayer

Chest Supported Row (Machine)

Lateral Raise (Cable)

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