Workout Routines

Pulverize Plateaus With a High Volume Attack

Shock your muscles and break out of your rut with this loaded workout.

by
High Volume Attack Workout
Duration 4 weeks
Exercises 34
Equipment Yes

The most dominant trend in fitness is to pare everything down. Make it simple. Less is more. At least that’s the case most of the time. But what happens to the guy who never pushes himself beyond the brink? The guy who stays within the confines of a program that never drives him past a workload he thought he was capable of? Oftentimes, he’ll stagnate and cease to make progress.

We understand the need to focus on the big lifts to get the most bang for your buck. We’ve dedicated plenty of space to that concept over the years, and there is no shortage of programs if you’re trying to get in and out of the gym quickly.

But if those short, concise programs have been your bread and butter for years—and you’ve plateaued—you might find Bill Sienerth’s high-volume bodybuilding program to be just what the doctor ordered to stimulate new growth.

Sienerth, a fitness model shown in the photos here and owner of a GNC store, used the program he outlines here to sculpt an enviable, finely detailed physique. By using pre-exhaust sets and dropsets, he ensures that no muscle fiber will
be left behind. Most exercises are also accompanied by a suggested rep range rather than a specific rep count. This variability makes each workout unique and allows you to choose the most appropriate weight based on how you feel that day.

Are you ready to check your ego at the door for the next four weeks? If you can manage that, a bigger and better body is around the corner.

Abs & Cardio Abs are done every day. Perform the following exercises as a circuit, resting 30-60 sec between rounds. Do 30 minutes of steady-state cardio every day of the program. We like hitting the heavy bag.

Exercise 1A

Standing Cable Crunch You'll need: Cable Machine, Rope Attachment How to
Standing Cable Crunch thumbnail
1 sets
15-20 reps
-- rest

Exercise 1B

Lying Leg Raise
exercise image placeholder
1 sets
25-30 reps
-- rest

Exercise 1C

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
1 sets
25-30 reps
-- rest

Exercise 1D

General Plank You'll need: No Equipment How to
exercise image placeholder
1 sets
60 sec. reps
-- rest

Day 1 - Chest Change number of reps with each set as indicated.

Exercise 1

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
4 sets
15–20, 12-15, 8-12, 8-15 reps
-- rest
Do 2 light pre-exhaust sets first, with a rep range of 25–50.

Exercise 2

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
15–20, 12-15, 8-12, 8-15 reps
-- rest
Do 2 light pre-exhaust sets first, with a rep range of 25–50.

Exercise 3

Hammer Strength Chest Press
exercise image placeholder
4 sets
15–20, 12-15, 8-12, 8-15 reps
-- rest
Do 2 light pre-exhaust sets first, with a rep range of 15–25.

Exercise 4

3 sets
15–20, 12-15, 8-12 reps
-- rest
High cable. Do 2 light pre-exhaust sets first, with a rep range of 15–25.

Exercise 5

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
15–20, 12-15, 8-12 reps
-- rest
Mid cable. Do 2 light pre-exhaust sets first, with a rep range of 15–25.

Exercise 6

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
15–20, 12-15, 8-12 reps
-- rest
Low cable. Do 2 light pre-exhaust sets first, with a rep range of 15–25.

Exercise 7

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

Day 2 - Legs Change number of reps with each set as indicated.

Exercise 1

Leg Extension How to
Leg Extension thumbnail
-- sets
40-50, 25-50, 20, 12-15, 6-12, 40-50 reps
-- rest
Use dropsets as needed to reach the total in the last set.

Exercise 2

Leg Curl How to
exercise image placeholder
-- sets
40-50, 25-50, 20, 12-15, 6-12, 40-50 reps
-- rest
Use dropsets as needed to reach the total in the last set.

Exercise 3

Leg Press How to
Leg Press thumbnail
-- sets
20, 12, 12, 8, 20 reps
-- rest

Exercise 4

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
-- sets
20, 12, 8, 20 reps
-- rest

Exercise 5

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
-- sets
40-50 reps
-- rest
Use dropsets as needed to reach this total.

Day 3 - Back Change number of reps with each set as indicated.

Exercise 1

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
25-50, 20-25, 15-20, 10-15 reps
-- rest

Exercise 2

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Wide-Grip Lat Pulldown thumbnail
5 sets
25-50, 20-25, 15-20, 10-15, 8-15 reps
-- rest

Exercise 3

Bent-Over Barbell Row
exercise image placeholder
5 sets
25-50, 20-25, 15-20, 10-15, 8-15 reps
-- rest
Add two drops after the last set, each totaling 20 reps.

Exercise 4

Machine Row
exercise image placeholder
4 sets
25-50, 15-20, 10-15, 8-15 reps
-- rest
Add two drops after the last set, each totaling 20 reps.

Exercise 5

Close-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Bench How to
Close-Grip Lat Pulldown thumbnail
4 sets
25-50, 15-20, 10-15, 8-15 reps
-- rest
Add two drops after the last set, each totaling 20 reps.

Day 4 - Shoulders Change number of reps with each set as indicated.

Exercise Warmup

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
1 sets
10 reps
-- rest

Exercise 1

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
5 sets
20-30, 15-25, 12-15, 10-12, 8-12 reps
-- rest

Exercise 2

Hammer-Strength Shoulder Press
exercise image placeholder
4 sets
20-30, 15-20, 12-15, 8-12 reps
-- rest

Exercise 3

Dumbbell Rear Delt Raise
exercise image placeholder
5 sets
20-30, 15-25, 12-15, 12-15, 8-12 reps
-- rest

Exercise 4

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
5 sets
20-50, 20-25, 15-20, 8-12, 8-12 reps
-- rest
At the end of the last two sets, add one dropset of an additional 20 reps.

Day 5 - Arms Change number of reps with each set as indicated.

Exercise 1A

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
30-50, 12-15, 10-12, 10-12 reps
-- rest
Superset with next move.

Exercise 1B

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
4 sets
30-50, 12-15, 10-12, 10-12 reps
-- rest

Exercise 2A

Skull Crusher
exercise image placeholder
4 sets
15-20, 12-15, 10-12, 8-10 reps
-- rest
Superset with next move.

Exercise 2B

Hammer Curl
exercise image placeholder
4 sets
15-20, 12-15, 10-12, 8-10 reps
-- rest

Exercise 3A

Machine Triceps Extension
exercise image placeholder
4 sets
15-20, 12-15, 10-12, 8-10 reps
-- rest
Superset with next move.

Exercise 3B

Machine Biceps Curl
exercise image placeholder
4 sets
15-20, 12-15, 10-12, 8-10 reps
-- rest

Exercise 4A

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
5 sets
15-20 reps
-- rest
Superset with next move.

Exercise 4B

Reverse Triceps Pushdown
exercise image placeholder
5 sets
15-20 reps
-- rest
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