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ObsidianHome/High frequency Full body Max out Plan.md

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This is a workout plan to get a huge weekly volume to max out muscle mass and strength. It distributes volume in three workouts where every muscle group is at least partially hit every day and gets to failure 2-4 times a week. Each workout takes about 1h15.

Routine

Day 1

  • Set 1 - Super Set - 5 Sets
    • Pullups
      • 10kg
      • 3-6 reps
      • 1m rest
    • Ring Dips
      • 3-6 reps
      • 2m rest
  • Set 2 - Straight Set - 3 Sets
    • T-Bar rows
      • 45kg
      • 8-12 reps
      • 3m rest
  • Set 3 - Straight Set - 3 Sets
    • Incline machine chest press
      • 50kg
      • 8-12 reps
      • 3m rest
  • Set 4 - Straight Set - 5 Sets
    • Barbell back squat
      • 50kg
      • 3-6 reps
      • 3m rest
  • Set 5 - Super Set - 3 Sets
    • Machine hip abduction
      • 64kg
      • 12-20 reps
      • 1m rest
    • Machin hip adduction
      • 64kg
      • 12-20 reps
      • 1m rest

Day 2

  • Set 1 - Super set - 3 Sets
    • Lat pulldown
      • 70kg
      • 8-12 reps
      • 1m rest
    • Chest press machine
      • 75kg
      • 8-12 reps
      • 2m rest
  • Set 2 - 3 Sets
    • Seated cable rows
      • 35kg
      • 8-12 reps
      • 3m rest
  • Set 3 - 3 Sets
    • Seated shoulder press
      • 30kg
      • 8-12 reps
      • 3m rest
  • Set 4 - 5 Sets
    • Romanian deadlift
      • 60kg
      • 3-6 reps
      • 3m rest
  • Set 5 - Super set - 3 Sets
    • Lying leg curl
      • 36kg
      • 8-12 reps
      • 1m rest
    • Leg extension
      • 50kg
      • 8-12 reps
      • 1m rest

Day 3

  • Set 1 - 5 Sets
    • Barbell bench press
      • 60kg
      • 3-6 reps
      • 3m rest
  • Set 2 - Super set - 2 Sets
    • Triceps pushdown
      • 41kg
      • 8-12 reps
      • 1m rest
    • EZ Bar bicep curl
      • 17.5kg
      • 8-12 reps
      • 1m rest
  • Set 3 - Super set - 3 Sets
    • Face pull
      • 22kg
      • 8-12 reps
      • 1m rest
    • Lateral raises
      • 8kg
      • 8-12 reps
      • 1m rest
  • Set 4 - Super set - 3 Sets
    • Back extensions
      • 28kg
      • 8-12 reps
    • Torso rotations
      • 31 kg
      • 8-12 reps
    • Standing calf raises
      • 12 reps
  • Set 5 - Super set - 3 Sets
    • Glute bridge
      • 60kg
      • 8-12 reps
      • 1m rest
    • Hanging leg raises
      • 8-12 reps
      • 1m rest