One of the most proven training methods used by many physique and bodybuilding athletes that helps build lean muscle mass is high volume training. High volume training is so effective because it maximizes the time under tension your muscles go through by including more repetitions in every set. Of course, building lean muscle requires a combination of intense training, cardiovascular exercise, and proper nutrition but here's a workout you can follow to help you get started.
Don't forget to use caution and proper safety techniques to help prevent injuries and of course, listen to your body.
Day 1: Chest and Triceps
- Barbell Bench Press: 4 sets x 12 reps
- Incline Dumbbell Press: 3 sets x 12 reps
- Chest Flyes: 3 sets x 15 reps
- Close-Grip Bench Press: 3 sets x 12 reps
- Tricep Pushdowns: 3 sets x 15 reps
- Dips: 3 sets x 15 reps
Day 2: Back and Biceps
- Deadlifts: 4 sets x 12 reps
- Bent Over Rows: 3 sets x 12 reps
- Lat Pulldowns: 3 sets x 15 reps
- Seated Cable Rows: 3 sets x 15 reps
- Barbell Curls: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 3: Rest or Low-Intensity Cardio
Day 4: Shoulders and Abs
- Military Press: 4 sets x 12 reps
- Lateral Raises: 3 sets x 15 reps
- Front Raises: 3 sets x 15 reps
- Rear Delt Flyes: 3 sets x 15 reps
- Cable Crunches: 3 sets x 20 reps
- Hanging Leg Raises: 3 sets x 15 reps
Day 5: Legs and Glutes
- Squats: 4 sets x 12 reps
- Lunges: 3 sets x 12 reps
- Leg Press: 3 sets x 15 reps
- Leg Extensions: 3 sets x 15 reps
- Hamstring Curls: 3 sets x 15 reps
- Glute Bridges: 3 sets x 15 reps
Day 6: Rest or Low-Intensity Cardio
Day 7: Full Body
- Barbell Clean and Press: 4 sets x 12 reps
- Pull-Ups: 3 sets x 12 reps
- Push-Ups: 3 sets x 15 reps
- Dumbbell Lunges: 3 sets x 12 reps
- Plank: 3 sets x 30 seconds
- Side Plank: 3 sets x 30 seconds per side
Note: This workout plan is designed for advanced fitness enthusiasts who are comfortable with high volume training. It is important to prioritize proper form and avoid overtraining to prevent injury. Additionally, remember to fuel your body with adequate protein and carbohydrates to support muscle growth and recovery.
