MUSCLE gain

9 Week High Volume Muscle Routine

Complete Weight Training Guide

Abs Training Routine
Cardio Routine
Key Points And Tips
 MUSCLE gain
9 Week High Volume Muscle Routine
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Congratulation! You have in your hands the key to
unleashing the best version of you. This program is
designed to load the muscle fibers with high volume
training to maximize growth. It has originated from
12 years of training, manipulating workout routines
and trying different combinations to tap into
muscle growth for almost all muscle building
stereotypes. Different levels of athletic and
physical abilities will determine how your body
responds to each routine.

Be aware that your dedication and consistency is

required during the next 9 weeks, for this is the
most important part of this training program or any
workout program for that matter. Please take time
to read and understand each routine listed and make
it a priority to complete 9 weeks of the suggested
guidelines. After 9 weeks, feel free to switch to a
different routine to prevent plateau effect. After
switching to a different routine for 4 weeks, you
are encouraged to return to this program.

Enjoy the workouts, the muscle growth the muscle

building journey!

*For Assistance with the routine or to receive online coaching, feel free to contact GrayAtlas at
Grayatlasfit@[Link]. Follow @grayatlas_fit.
 DISCLAIMER

You should consult your physician or other health care

professional before starting this or any other fitness program
to determine if it is right for your needs. This is particularly
true if you (or your family) have a history of high blood
pressure or heart disease, or if you have ever experienced chest
pain when exercising or have experienced chest pain in the past
month when not engaged in physical activity, smoke, have high
cholesterol, are obese, or have a bone or joint problem that
could be made worse by a change in physical activity. Do not
start this fitness program if your physician or health care
provider advises against it. If you experience faintness,
dizziness, pain or shortness of breath at any time while
exercising you should stop immediately.
This program offers health, fitness and nutritional information
and is designed for educational purposes only. You should not
rely on this information as a substitute for, nor does it
replace, professional medical advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you
should always consult with a physician or other health-care
professional. The use of any information provided in this
program is solely at your own risk. Developments in medical
research may impact the health, fitness and nutritional advice
that appears here. No assurance can be given that the advice
contained in this site will always include the most recent
findings or developments with respect to the particular
material. If you are in the United States and think you are
having a medical or health emergency, call your health care
professional, or 911, immediately.
 KEY POINTS/ TIPS

- It is imperative that you consume 2 grams of

protein per body weight. This ensures adequate
recovery, and increased muscle synthesis.

- Drink at least 1 Gallon of water daily. Energy

levels and performance are directly related to
hydration level.

- Eat a Meal at a minimum every 3-4 hours. You

can supplement your meals with protein shakes.

- Get enough rest. Aim for 6-8 hours a night.

- Limit amounts if days you skip gym sessions.

- Bananas, Oatmeal and black coffee are excellent

pre workout intakes.

- Limit sugar, Carbs, and alcohol intake.

- Be patient and don't get discouraged. Muscle

growth takes weeks to appear.

- Slow down your reps to maximize growth.

- Utilize full range of motion in each rep.

- Be focused during your workout. Mind and

muscle connection is crucial.
 DAY 1— Chest
Warm ups- 3 sets of pushups till failure
Stretches- 30 seconds count- Triceps Stretch and Pectoral Stretch

WORKOUT REPS/ Time REST

Incline Dumbbell Press 6,6,8,8,10,10 =6sets 1 Minute

Flat Dumbbell Press 6,6,8,8,10,10 =6sets 1 Minute

Flat Bench Press 10,10,10,10 =4sets 1 Minute

Seated Chest Press 6,6,8,8,10,10 =6sets 1 Minute

Cable flyes 10,10,10,10 =4sets

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdominis stretch.

WORKOUT REPS/ Time REST

Plank 30 seconds =2sets 1 Minute

Sit ups 50,50 =2sets 1 Minute

Seated Knee Tucks 25,25 =2sets 1 Minute

Leg Raises 25,25 =2sets 1 Minute

Standing Cable 25,25 =2sets (each side)

Woodchops
 Day 2— Back
Warm ups- 3 sets of 20 light weight Lat Pull Downs
Stretches- 30 seconds count- Rear Deltoid Stretch. Bicep Stretch.
Lower back Stretch.

WORKOUT REPS REST

Pull ups 6,6,8,8,10,10 =6sets 1 Minute

Dumbbell rows 6,6,8,8,10,10 =6sets 1 Minute

Barbell row 6,6,8,8,10,10 =6sets 1 Minute

Seated row 6,6,8,8,10,10 =6sets 1 Minute

One arm cable 10,10,10,10,10,10 =6sets 1 Minute

Lower Back Extensions 10,10,10,10 =4sets

(with Plate)

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdominis stretch

WORKOUT REPS/ Time REST

Side Plank (both sides) 30 seconds =2sets 1 Minute

Crunches 50,50 =2sets 1 Minute

Side Crunches (both sides) 25,25 =2sets 1 Minute

Flutter Kicks 25,25 =2sets 1 Minute

Russian Twists 25,25 =2sets

 Day 3—Triceps
Warm ups- 3 Sets of pushups till failure and Light tricep extensions
Stretches- 30 seconds count- Tricep Stretch.

WORKOUT REPS REST

Dumbbell skull crush 6,6,8,8,10,10 =6sets 1 Minute

Dips 6,6,8,8,10,10 =6sets 1 Minute

Barbell skull crush 6,6,8,8,10,10 =6sets 1 Minute

Table dips 6,6,8,8,10,10 =6sets 1 Minute

Straight grip push down 10,10,10,10,10,10 =6sets

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdomens stretch.

WORKOUT REPS/ Time REST

Plank 30 seconds =2sets 1 Minute

Sit ups 50,50 =2sets 1 Minute

Seated Knee Tucks 25,25 =2sets 1 Minute

Leg Raises 25,25 =2sets 1 Minute

Standing Cable 25,25 =2sets (each side)

Woodchops
 DAY 4— Biceps
Warm ups- Light Dumbbell Curls. ( 3 sets of 15 reps)
Stretches- 30 seconds count- Biceps Stretch

WORKOUT REPS REST

Heavy Barbell 6,6,8,8,10,10 =6sets 1 Minute

Dumbell Hammer Curl 6,6,8,8,10,10 =6sets 1 Minute

Alternating Dumbbell 6,6,8,8,10,10 =6sets 1 Minute

Curls
Preacher Dumbbell Curls 6,6,8,8,10,10 =6sets 1 Minute

ForeArm Curls 20,20,20,20 =4sets

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdomens stretch.

WORKOUT REPS/Time REST

Side Plank (both sides) 30 seconds =2sets 1 Minute
Crunches 50,50 =2sets 1 Minute
Side Crunches (both sides) 25,25 =2sets 1 Minute
Flutter Kicks 25,25 =2sets 1 Minute
Russian Twists 25,25 =2sets
 DAY 5— Legs
Warm Ups- Light Weight Squats. (3 Sets of 15 reps)
Stretches- 30 seconds count- Quadricep Stretch. Hamstring Stretch.
Calf Stretch.

WORKOUT REPS REST

Squats 6,6,8,8,10,10 =6sets 1 Minute

Hamstring curl 6,6,8,8,10,10 =6sets 1 Minute

Quadricep Extensions 6,6,8,8,10,10 =6sets 1 Minute

Standing Calf Raises 15,15,15,15,15,15=6sets 1 Minute

Stationary Lunges 20,20,20,20 =4sets

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdomens stretch.

WORKOUT REPS/Time REST

Plank 30 seconds =2sets 1 Minute
Sit ups 50,50 =2sets 1 Minute
Seated Knee Tucks 25,25 =2sets 1 Minute
Leg Raises 25,25 =2sets 1 Minute
Standing Cable 25,25 =2sets (each side)
Woodchops
 DAY 6— Shoulders
Warm ups- 3 sets of Pushups till failure.
Stretches- 30 seconds count- Tricep Stretch. Rear Deltoid Stretch.

WORKOUT REPS REST

Wide Grip Bench Press 6,6,8,8,10,10 =6sets 1 Minute

Dumbbell Shoulder Press 6,6,8,8,10,10 =6sets 1 Minute

Lateral Dumbbell Raise 10,10,10,10,10,10 =6sets 1 Minute

Dumbbell Front Raises 10,10,10,10,10,10 =6sets 1 Minute

(with plates)
Rear Deltoid Pull/Raises 10,10,10,10,10,10 =6sets 1 Minute

Shrugs 10,10,10,10,10,10 =6sets

Abdominals
Stretches- 30 seconds count- Rectus abdominis Stretch. Oblique
abdomens stretch.

WORKOUT REPS/Time REST

Side Plank (both sides) 30 seconds =2sets 1 Minute
Crunches 50,50 =2sets 1 Minute
Side Crunches (both sides) 25,25 =2sets 1 Minute
Flutter Kicks 25,25 =2sets 1 Minute
Russian Twists 25,25 =2sets
 CARDIO OPTIONS
*Warm-up for 5 minutes prior to start of
session.

*Stretch Quadriceps, Hamstrings and Calves

before and after each session.

WORKOUT DAYS DURATION /

INTENSITY
Outdoor Run / Jog Monday Moderate = 30 mins

Elliptical Tuesday 30 mins= Low intensity

Treadmill Interval Sprints Wednesday 20 mins= 20 Second

Sprint. 10 Second Rest
Elliptical Thursday 30 mins= Low intensity

StairMaster Friday Moderate = 20 mins

Rest Saturday and Sunday Rest

- Recommended that cardio is to be completed

after workouts and abdominal routines are done
for the assigned day.
NOTES