Workout Routines

Get Supersized with the 500-Rep Workout

Give this total body routine a try to sprout more muscle than you ever imagined.

barbell curl with shredded abs
Duration 1-Week
Exercises 25
Equipment Yes

This workout was designed as a way to “shock” your muscles into some serious growth. Perform this workout for one week every 6-8 weeks to provide your muscles with a higher volume stimulus. It was not designed to be preformed for more than one week, so use this workout to break up your training and to keep your body from plateauing.

SEE ALSO: Bulk Up Your Legs with German Volume Training

You will be performing 500 reps per body part each week. This routine is built to hit one muscle group only once per week at a high volume. There are five different exercises per body part done at 4 sets each for 25 reps a set. This higher volume will help pump extra blood into your muscles challenging your endurance capability.

 

Day 1-Chest

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
25 reps
-- rest

Exercise 2

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
25 reps
-- rest

Exercise 3

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
4 sets
25 reps
-- rest

Exercise 4

Cable Flye
Cable Flye thumbnail
4 sets
25 reps
-- rest

Exercise 5

General Pushup You'll need: No Equipment How to
Pushup thumbnail
4 sets
25 reps
-- rest

Day 2 - Back

Exercise 1

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
25 reps
-- rest

Exercise 2

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
4 sets
25 reps
-- rest

Exercise 3

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
25 reps
-- rest

Exercise 4

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
25 reps
-- rest

Exercise 5

Stiff-Legged Deadlift
exercise image placeholder
4 sets
25 reps
-- rest

Day 3 - Legs

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
4 sets
25 reps
-- rest

Exercise 2

Leg Press How to
Leg Press thumbnail
4 sets
25 reps
-- rest

Exercise 3

Leg Extension
Leg Extension thumbnail
4 sets
25 reps
-- rest

Exercise 4

Lying Leg Curl
lying-leg-curl thumbnail
4 sets
25 reps
-- rest

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
25 reps
-- rest

Day 4 - Shoulders/Traps

Exercise 1

Standing Overhead Press
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
25 reps
-- rest

Exercise 3

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
25 reps
-- rest

Exercise 4

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
25 reps
-- rest

Exercise 5

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
25 reps
-- rest

Day 5 - Arms (Biceps & Triceps)

Exercise 1

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
4 sets
25 per arm reps
-- rest

Exercise 2

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
25 reps
-- rest

Exercise 3

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
25 reps
-- rest

Exercise 4

Machine Dip
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 5

Preacher Curl
exercise image placeholder
4 sets
25 reps
-- rest
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