Comprehensive Volume Workout Plan
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ScribdTranslationsComprehensive Volume Workout Plan
Translated by
ScribdTranslationsVOLUME ROUTINE
Day 1:
Barbell bench press3x12
Inclined bench press bar45º 3x12
Dumbbell flyes3 times 12
French Press3x12
Cable Triceps36
One-arm tricep extension3x12 *
Day 2:
Inclined blade3x12
High dorsal pulley3x12
One-handed rowing3x12 *
Barbell Biceps3x12
Alternating dumbbell biceps3x12
Scott Biceps3x12 *
Day 3:
Squat3x12
Press 45º3x12
Quadriceps extensions3x12 *
Hamstring3x12 *
Sitting military press3x12
Side openings3x12
Front elevation3x12
Day 4:
Heel elevation60
Heel raise on one leg alternating3x20
Calves3x20
Crunches5x30
Lumbars4x30
Each exercise comes with a link (Press CTRL + mouse click) that leads to a video
explanatory (WINDOWS MEDIA PLAYER INSTALLATION REQUIRED).
PERIODIZATION:
LUNES (DIA 1), MARTES (DIA 2), MIERCOLES (DIA 3), JUEVES (DIA 4), VIERNES
(DESCANSO), SABADO (DIA 1), DOMINGO (DIA 2), LUNES (DIA 3), MARTES
(DAY 4) WEDNESDAY (REST), THURSDAY (DAY 1), etc.…
Rest between each set: 1 minute
Rest between each exercise: 2-3 minutes
Make 2 warm-up sets for the first exercise of each day (12-15 reps with a)
light weight, 6-8 with moderate weight, and then the 3 regular sets)
The 3 main series are ALL to muscular failure (until you can't hold on any longer
(weight) for each one. Religiously note the number of repetitions that were possible in.
the first set of these 3. This amount should be a maximum of 12 repetitions. It should be in
each session increase the weight or the number of repetitions (if it is not possible to do 12 yet)
in the first series)
Do a quick set, after the 3 sets, for each exercise on the list that is there.
marked with an *, with 60% of the weight used in the 3 sets to muscular failure
(quick to increase circulation and allow more blood with nutrients to arrive and
Oxygen for those muscles, while cleaning them of metabolic waste!)
In the 'alternated' exercises, in other words, force is applied first with the side
right and then with the left (as in the case of right-handed people) favor the stronger side
weak in the body to start the exercise (for example, if we are going to do 'alternating biceps'
dumbbells", if we are right-handed, we start with the left arm)
Keep a record of the number of repetitions made in the first set.
Drink water during training and MINIMUM 3 liters in total throughout the day. Do not drink water
20 minutes before or 30 minutes after a meal or a smoothie, preferably.
Train between 1 and 2 hours after a meal or shake.
Stretch the worked muscles between each set.
Rest as much as possible outside the gym. Any other exercise results in a decrease in
the capacity for muscle recovery.
Recommendation: Use good quality wrist gloves and weightlifting belt if it is
possible to prevent injuries.
KEEP EATING EVERY 2 HOURS AND USE CREATINE ALONG WITH
A HIGH INSULIN PEAK TO PERFORM BETTER AT THE GYM.
Alcohol decreases protein synthesis by 20%, so if you're going to drink, do it with
moderation.
FOLLOW THE INSTRUCTIONS TO THE LETTER
DIETA:
100-150g of a protein source from the list + 100-150g of a carbohydrate source
from the list
VARIETY IS KEY!
Proteins: EGG WHITE, turkey, chicken, fish (salmon, tuna in water, etc.)
WHOLE MILK, WHOLE yogurt, fresh cheese, skimmed cheese, lean red meat.
Carbohydrates: OATS, VEGETABLES, BROWN RICE, WHOLE WHEAT PASTA.
Fats: extra virgin olive oil (2 tablespoons in the salad), almonds,
nuts, peanuts (not too much; just 1 small handful per meal (e.g.: 8
almonds)).
The shakes are taken with 3 tablespoons (equivalent to approximately 1 ½ scoops) + 200 mL
whole milk
Recommendation: use a food scale to have a clear measurement of the amount.
of food ingested at each meal.
EXAMPLE OF VOLUME DAY: (IT IS ONLY AN EXAMPLE, it's not necessary that it
train precisely at the time indicated here
8AM: 150g oats with milk + 6 egg whites and 1 yolk
10AM: OPTIMEAL SHAKE (IN WHOLE MILK)
11AM: TRAINING
11:45AM: DRINK 500 mL OF DIET BEVERAGE (COCA, PEPSI, SPRITE, ETC.)
12:00PM: OPTIMEAL SHAKE IN 500mL OF WATER
2:00PM: 100g whole grain rice, 50g vegetables + 1 can of tuna in
WATER
4:00PM: OPTIMEAL SHAKE (IN WHOLE MILK)
6:00PM: 100G PASTA + ¼ OF CHICKEN
8:00PM: OPTIMEAL SHAKE (IN WHOLE MILK)
10:00PM: 150G VEGETABLES + 150g JACK MACKEREL
12:00AM: OPTIMAL SHAKE (IN WHOLE MILK)
4AM: OPTIMEAL SHAKE (IN WHOLE MILK)
8AM: A new day has begun!