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Get Supersized with the 500-Rep Workout

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

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  • 1-Week

  • 25

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barbell curl with shredded abs
barbell curl with shredded abs

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.

 

Routine

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Day 1-Chest

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
25
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
25
Rest
--
Exercise 3 of 25

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
25
Rest
--
Exercise 5 of 25

General Pushup

Equipment
No Equipment
Sets
4
Reps
25
Rest
--

Day 2 - Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 25

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
25
Rest
--
Exercise 7 of 25

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
25
Rest
--
Exercise 8 of 25

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
25
Rest
--
Exercise 9 of 25

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
25
Rest
--
Exercise 10 of 25

Stiff-legged Deadlift

Equipment
Barbell
Sets
4
Reps
25
Rest
--

Day 3 - Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 25

Bodyweight Squat

Equipment
No Equipment
Sets
4
Reps
25
Rest
--
Exercise 12 of 25

Leg Press

Equipment
Sets
4
Reps
25
Rest
--
Exercise 14 of 25

Lying Leg Curl

Equipment
Sets
4
Reps
25
Rest
--
Exercise 15 of 25

Standing Calf Raise

Equipment
Box
Sets
4
Reps
25
Rest
--

Day 4 - Shoulders/Traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 25

Standing Overhead Press

Equipment
Sets
4
Reps
25
Rest
--
Exercise 17 of 25

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
25
Rest
--
Exercise 18 of 25

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
25
Rest
--
Exercise 19 of 25

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
25
Rest
--
Exercise 20 of 25

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
25
Rest
--

Day 5 - Arms (Biceps & Triceps)

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
4
Reps
25 per arm
Rest
--
Exercise 22 of 25

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
25
Rest
--
Exercise 23 of 25

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
25
Rest
--
Exercise 24 of 25

Machine Dip

Equipment
Sets
4
Reps
25
Rest
--
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