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Vicious Volume - Eight Week Muscle Building Program

Vicious Volume - Eight Week Muscle Building Program

If you are looking for a no nonsense, hardcore hypertrophy program to pack on muscle mass like never before...keep reading.

Fair warning, high volume programs like this are not for the faint of heart...

Repeat this schedule for eight weeks, then take one week to either rest entirely or deload.

 

MONDAY – LEGS

  • Triple Drop Set X 3

Quad Extensions: 20 reps per drop

  • Giant Set X 3
  1. Hack Squats: 20 reps
  2. Back Squats: 20 reps
  3. Lying Dumbbell Hamstring Curls: 20 reps

 

  • Triple Drop Set X 3

Leg Press: 20 reps per drop. Standard stance, narrow stance, wide and high stance.

 

TUESDAY – CHEST

  • Triple Drop Set X 3

Incline Barbell Press: 15 reps per drop

  • Giant Set X 3
  1. Flat Dumbbell Press: 20 reps
  2. Incline Dumbbell Fly: 20 reps
  3. Bodyweight Dips: 10 reps, 3 second negatives. Lean forward to activate pecs over triceps.

 

  • Triple Drop Set X 3

Incline Hammer Press: 15 reps per drop

 

WEDNESDAY - REST

 

THURSDAY – BACK

  • Warm Up x 3

Wide Grip Pull Ups: 10 reps, but not to failure.

 

  • Barbell Complex X 3

Rack Pulls/Barbell Rows: 20 reps per set

  • Giant Set X 3
  1. Wide Grip Lat Pulldowns: 20 reps
  2. Chest Supported Dumbbell Rows: 20 reps
  3. Lat Cable Pullovers: 20 reps

 

  • Triple Drop Set X 3

Close Grip Seated Cable Rows: 20 reps per drop

 

FRIDAY – SHOULDERS

  • Giant Set X 3
  1. Standing Barbell Military Press: 20 reps
  2. Lateral Raises: 20 reps
  3. Bent Over Lateral Raises: 20 reps

 

  • Super Set X 3
  1. Cable Lateral Raises: 15 reps
  2. Upright Barbell Rows: 15 reps

 

  • Super Set X 3
  1. Machine Shoulder Press: 10 reps, 3 second negatives
  2. Barbell Shrugs: 20 reps

 

SATURDAY – ARMS

  • Giant Set X 3
  1. Barbell Curl: 15 reps
  2. Dumbbell Hammer Curl: 15 reps
  3. Cable Rope Push Down: 15 reps
  4. Dumbbell Skull Crusher: 15 reps

 

  • Super Set X 3
  1. Machine Preacher Curls: 20 reps
  2. Reverse Grip Cable Push Down: 20 reps

 

  • Drop Set Giant Set X 3
  1. Alternating Dumbbells: 10 reps per drop
  2. Single Arm Cable Kickbacks: 10 reps drop

 

  • Super Set X 3
  1. Reverse Dumbbell Curl: 15 reps
  2. Barbell Wrist Curl: 15 reps

 

SUNDAY – REST

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