Intro

I have titled this program “Turn Up The Volume” as I am trying to attain lean muscle mass and strength following an 8 week bulking program.  The goal here is to get all of your reps in while lifting the heaviest weight you can for that rep range. You should be fatiguing at the end of each set to where you could not perform another clean rep if your life depended on it. If you go too heavy and can’t finish the set with that weight, quickly grab a lighter weight and get those reps in before you recover! Rest about 1-2 minutes between sets. Enjoy! 👍

Target:

This program is for anyone that is really wanting to tune into how your body feels. A good bit of this program is specific work. While you can achieve this program if you are a beginner it is best to have some lifting experience before starting this program. This program is recommended for novice to advanced lifters. You will need a gym or know how to modify the program to run it.

 

Things You Should Know:

• This is 5 days on 2 days off program it is ideal for those that can make it to the gym 5 days a week.
• This is likely a workout designed to be performed in a gym rather than an at home gym. There are always ways to modify exercises to work the same muscle, you just have to be creative.
• If something reads “5×12/10/10/8/6“, this means 5 sets total, the first set is 12 reps, the 2nd set is 10 reps, the 3rd set is 10 reps, the 4th set is 8 reps, and the 5th set is 6 reps.

 

 

Jump to:

• Week 2

• Week 3

• Week 4

• Week 5

• Week 6

• Week 7

• Week 8

 

Turn up the Volume / Back Day Week 1

• Pull-ups 4×10 (4 sets of 10 reps)
  
• Cable fore grip row 4×12/10/10/8 ( 4 Sets, set 1, 12 Reps; set 2 & 3, 10 reps; set 4, 8 reps )
  
• Cable reverse grip row 4×12/10/10/8 ( 4 Sets, set 1, 12 Reps; set 2 & 3, 10 reps; set 4, 8 reps )
• Cable neutral grip row 4×12/10/10/8 ( 4 Sets, set 1, 12 Reps; set 2 & 3, 10 reps; set 4, 8 reps )
  
• Shrugs 3×20 with a 10-second isometric hold on last rep ( 3 sets of 20 reps )
  
• Reverse Fly machine or bent over with dumbbells 3×12 ( 3 sets of 12 reps )
  
• Scapular rows with cable 3×12 ( 3 sets of 12 reps )
  
• Lumbar extension on glute and hamstring machine 3×10 ( 3 sets of 10 reps )

Turn Up The Volume / Shoulder Day Week 1

• Flexion/Scaption/Abduction with DB 3×10 each ( 3 sets of 10 reps )
• DB Seated Shoulder Press 4×12/12/12/10 ( 4 Sets, set 1,2, & 3, 12 reps;  set 4, 10 reps )
• Reverse Fly (aka Horizontal Abduction or Pull Aparts) 3×12 ( 3 sets of 12 reps )
• Upright Row with barbell 3×15 ( 3 sets of 15 reps )
• Face Pull with cable 3×15 ( 3 sets of 15 reps )
• Cable IR/ER 3×10 each ( 3 sets of 10 reps )
• Floor Thruster Burnout with Barbell 1 minute for reps

Turn Up The Volume / Leg Day Week 1

• Dead lift 4×10/8/8/6 ( 4 Sets, set 1- 10 reps,  set 2 & 3, 8 reps; set 4, 6 reps)
• Seated Quad Extension Machine 4×12 ( 4 sets of 12 reps )
• Seated Hamstring Curl Machine 4×12 ( 4 sets of 12 reps )
• Heel Raises (Soleus) 3×15 ( 3 sets of 15 reps )
• Hip Abd/Add Machine 4×12 each ( 4 sets of 12 reps )

Turn Up The Volume / Chest Day Week 1

• Barbell Bench Press 5×12/10/10/8/6
• Decline Bench Press Machine 5×12/10/10/8/6
• Cable Pec Fly Decline/Flat/Incline 3×12 each

Turn Up The Volume / Arm Day Week 1

• Supinated Bicep DB Curls 5×12/10/10/8/8
• Fore-grip Cable Tricep Pushdown 5×12/10/10/8/8
• DB Hammer Curls 4×10
• V-bar Cable Tricep Pushdown 4×10
• Reverse Grip Barbell Bicep Curls 3×15
• Tricep Dips 3×15
• Forearm Barbell Wrist Extension 3×15
• Forearm Barbell Behind the back wrist curls 3×20

 

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Week 2

 

 

 

Turn Up The Volume / Back Day Week 2

• Pull ups 4×10
• Machine Row Neutral Grip 4×12/10/10/8
• Machine Row Fore Grip 4×12/10/10/8
• Bent Over Scapular DB Row 3×12
• Shrugs 4×10 with 10 sec iso hold on last rep
• Reverse Fly Machine (Palms up) 3×12

Turn Up The Volume / Shoulder Day Week 2

• Machine Shoulder Press with drop set 5×12/10/10/8/12
• Machine Shoulder Lateral Raise 3×12
• Shoulder External Rotation in Scaption with DB 3×15
• Cable Front Raise 3×12
• Cable Scaption Raise 3×12
• Cable Lateral Raise 3×12

Turn Up The Volume / Leg Day Week 2

• Barbell Box Squats With Drop Set 6×12/10/8/6/2/10
• Glute Drive 4×10/10/8/8
• Calf Raise (Gastroc) 3×20
• Romanian Deadlift 3×12

Turn Up The Volume / Chest Day Week 2

• Barbell Flat Bench Press with Dropset 5×12/10/10/8/20
• Incline Dumbbell Bench Press 4×10
• Dumbbell Pullovers 3×10
• Cable Chest Fly Incline/Flat/Decline 2×10 each

Turn Up The Volume / Arm Day Week 2

• Supinated Bicep DB Curls 5×12/10/10/8/8
• Fore-grip Cable Tricep Pushdown 5×12/10/10/8/8
• DB Hammer Curls 4×10
• V-bar Cable Tricep Pushdown 4×10
• Reverse Grip Barbell Bicep Curls 3×15
• Tricep Dips 3×15
• Forearm Barbell Wrist Extension 3×15
• Forearm Barbell Behind the back wrist curls 3×20

 

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Week 3

 

 

 

Turn Up The Volume / Back Day Week 3

• Lat Pull Down Machine With Drop set 5×12/10/10/8/15
• Landmine Neutral Grip Row 4×12/10/10/8
• Reverse Fly Machine (Palms Down) 3×12
• Shrugs 3×20 with 10 sec hold on last rep each set

Turn Up The Volume / Shoulder Day Week 3

• Superset of Machine Shoulder Press (4×12/10/10/8) and Dumbbell 3-Way Raise (3×10 each)
• Superset of Cable Shoulder Internal Rotation 3×15 and Cable Shoulder External rotation 3×15
• Superset of Barbell Upright Rows 3×15 and Cable Rope Face Pulls 3×15

Turn Up The Volume / Leg Day Week 3

• Barbell Back Squat with Drop Set 5×12/10/10/8/12
• Deadlift 4×12/10/10/8
• Seated Quad Extension Machine 3×12
• Seated Hamstring Curl Machine 3×12
• Heel Raises (Soleus) 3×15
• Hip Abd/Add Machine 3×12 each

Turn Up The Volume / Chest Day Week 3

• Flat Barbell Bench Press With Drop Set 5×12/10/10/8/15
• Decline Machine Bench Press 4×10
• Dumbbell Incline Fly 4×12
• Dumbbell Pullovers 3×12

Turn Up The Volume / Arm Day Week 3

• Spider Bicep Curls with dumbbells 4×10
• Reverse Grip Cable Tricep Extension 4×10
• Incline Dumbbell Bicep Curls with Dumbbells 4×10
• Skull Crushers 4×10
• Forearm Barbell Wrist Extension 3×15
• Forearm Barbell Behind the back wrist curls 3×20

 

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Week 4

 

 

 

Turn Up The Volume / Back Day Week 4

• Bent-Over Row 5×12/12/10/10/8
• Bent-Over Dumbbell Reverse Fly 4×10
• Cable fore grip row 4×12/10/10/8
• Cable reverse grip row 4×12/10/10/8
• Pull-Ups 4xfailure
• Shrugs 3×20 with 10-sec hold on last rep each set

Turn Up The Volume / Shoulder Day Week 4

• Superset of Machine Shoulder Press with Drop Set (5×12/10/10/8/15) and Dumbbell 3-Way Raise (4×10 each)
• Shoulder External Rotation in Scaption with DB 3×15
• Machine Shoulder Lateral Raise 3×15
• Reverse Fly Machine With Palms Down 3×12
• Floor Thrusters 1 Minute Burnout Finisher with Barbell

Turn Up The Volume / Leg Day Week 4

• Barbell Split Squat 4×12/10/10/8 each
• Smith Machine Hack Squat 4×10
• Single Leg Dead Lift With Dumbbell 4×10 each
• Glute Drive Machine 4×12/10/10/8
• Heel Raise (Gastroc) 4×20

Turn Up The Volume / Chest Day Week 4

• Decline Barbell Bench Press 4×12/10/10/8
• Incline Machine Bench Press 4×10
• Dumbbell Pullovers 3×12
• Cable Chest Fly Incline/Flat/Decline 2×10 each

Turn Up The Volume / Arm Day Week 4

• Superset Supinated Bicep DB Curls 5×12/10/10/8/8 and Tricep Dips 4×15
• Superset Fore-grip Cable Tricep Pushdown 5×12/10/10/8/8 and Dumbbell Hammer Curls 4×10
• Superset V-bar Cable Tricep Pushdown 4×10 and Reverse Grip Barbell Bicep Curls 3×15

 

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Week 5

 

 

 

Turn Up The Volume / Back Day Week 5

• Lat Pulldown Machine With Drop Set 5×12/10/10/8/15
• Neutral Grip Row Machine With Drop Set 5×12/10/10/8/15
• Reverse Fly Machine Neutral grip 4×10
• Shrugs 3×20 with 10” hold on last rep

Turn Up The Volume / Shoulder Day Week 5

• Dumbbell Military Press With Drop Set 6×15/12/10/10/8/15
• Superset of Cable Shoulder Internal Rotation 3×15 and Cable Shoulder External rotation 3×15
• Cable Front Raise 3×12
• Cable Scaption Raise 3×12
• Cable Lateral Raise 3×12

Turn Up The Volume / Leg Day Week 5

• Barbell Back Squat with Drop Set 5×12/10/10/8/15
• Deadlift 4×12/10/10/8
• Seated Quad Extension Machine 4×12/10/10/8
• Seated Hamstring Curl Machine 4×12/10/10/8
• Heel Raises (Soleus) 4×15
• Hip Abd/Add Machine 4×10 each
• Plank 1 minute each of front and both sides

 

Turn Up The Volume / Chest Day Week 5

• Flat Barbell Bench Press With Drop Set 5×12/10/10/8/15
• Incline Dumbbell Bench Press With Drop Set 5×12/10/10/8/15
• Decline Machine Bench Press With Drop Set 5×12/10/10/8/15
• Cable Chest Fly Incline/Flat/Decline 3×10 each

Turn Up The Volume / Arm Day Week 5

• Preacher Curls 4×10
• Close Grip Neutral Grip Dumbbell Flat Bench Press 4×10
• Cable Bicep Curls With Arm Abducted 90° 4×10 each
• Tricep Extension Dumbbell Overhead 4×10
• Dumbbell Hammer Curls 4×10
• Tricep Extension Cable Reverse Grip 4×10
• Forearm Barbell Wrist Extension 3×15
• Forearm Barbell Behind the back wrist curls 3×15

• Plank 1×1 minute each sides, 2×1 minute front (goal continuous without break)

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Week 6

 

 

Turn Up The Volume / Back Day Week 6

• Superset of Bent Over Reverse Fly With Dumbbells 4×12 and Landmine Neutral Grip Row 4×12/10/10/8
• Row Machine Fore Grip 4×12/10/10/8
• Pull Ups 4xfailure
• Shrugs 3×20 with 10 sec hold on last rep each set

Turn Up The Volume / Shoulder Day Week 6

• Superset of Machine Shoulder Press with Drop Set (5×12/10/10/8/15) and Dumbbell 3-Way Raise (4×10 each)
• Shoulder External Rotation in Scaption with DB 4×12
• Superset of Barbell Upright Rows 3×15 and Cable Rope Face Pulls 3×15
• Reverse Fly Machine With Palms Up 3×12
• Floor Thrusters 1 Minute Burnout Finisher with Barbell

Turn Up The Volume / Leg Day Week 6

• Barbell Front Squats With Drop Set 5×12/10/10/8/15
• Barbell Forward Lunges 3×10 each
• Barbell Backwards Lunges 3×10 each
• Barbell Romanian Dead Lift 4×10
• Heel Raises (Gastroc) 4×15
• 100 crunches
• 100 toe touches
• 100 Russian Twists

Turn Up The Volume / Chest Day Week 6

• Flat Barbell Bench Press With Drop Set 5×12/10/10/8/15
• Decline Machine Bench Press With Drop Set 5×12/10/10/8/15
• Dumbbell Incline Fly 4×12/10/10/8
• Dumbbell Pullovers 3×12
• Plank 1×1 minute each sides, 2×1 minute front (goal continuous without break)

Turn Up The Volume / Arm Day Week 6

• Superset Dumbbell Curls 4×10 with Cable Rope Tricep Extension 4×10
• Superset Machine Single Arm Preacher Curl 4×10 with Tricep Pushdown Machine 4×10
• Superset Reverse Grip Barbell Curls 4×10 with Fore Grip Cable Tricep Extension 4×10

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Week 7

 

 

Turn Up The Volume / Back Day Week 7

• Cable Fore Grip Row 5×12/10/10/10/8
• Cable Reverse Grip Row 5×12/10/10/10/8
• Cable Neutral Grip Row 4×12/10/10/8
• Lat Pull Down Machine 4×12/10/10/8
• Shrugs 4×20 with 10 sec hold on last rep each set

Turn Up The Volume / Shoulder Day Week 7

• Standing Barbell Shoulder Press With Drop Set 5×12/10/10/8/12
• Superset of Cable Shoulder Internal Rotation 4×12 and Cable Shoulder External rotation 4×12
• Machine Shoulder Lateral Raise 4×12
• Reverse Fly Machine With Palms Down 4×12

Turn Up The Volume / Leg Day Week 7

• Box Squats 4×12/10/10/8
• Dead Lifts 5×12/10/8/8/2
• Glute Drive 4×12/10/10/8
• Heel Raise Machine (Gastroc) 3×15 with 10 second hold at end of each set
• Quad Extension Machine 4×12/10/10/8
• Hamstring Curl Machine 4×12/10/10/8
• Planks 4 minutes straight, alternating each minute

Turn Up The Volume / Chest Day Week 7

• Flat Bench Press 5×12/10/8/8/12
• Incline Dumbbell Bench Press 4×12
• Superset 3-Way Cable Chest Fly 3×10 each
• Plank 1×1 minute each sides, 2×1 minute front (goal continuous without break)

Turn Up The Volume / Arm Day Week 7

• Superset Dumbbell Hammer Curls 5×12/12/10/10/8 with V-bar Cable Tricep Push Down 5×12/12/10/10/8
• Superset Dumbbell Single Arm Preacher Curls 4×10 with Close Grip Dumbbell Bench Press 4×10
• Superset Dumbbell Incline Curls 4×10 with Tricep Dips 4×10
• Superset Forearm Barbell Wrist Extension 3×15 with Forearm Barbell Behind the back wrist curls 3×15
• 300 reps assorted abs

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Week 8

 

 

 

Turn Up The Volume / Back Day Week 8

• Pull Ups 5×10
• Bent Over Barbell Fore Grip Row 4×10
• Bent Over Barbell Reverse Grip Row 4×10
• Shrugs 4×20 with 10 sec hold on last rep each set
• Plank 1×1 minute each sides, 2×1 minute front (goal continuous without break)

Turn Up The Volume / Shoulder Day Week 8

• Arnold Press 4×10
• Cable 3-way Shoulder Raise 3×10 each
• Bent Over Seated Rear Deltoid Fly (pinkies toward ceiling) 4×10
• Shoulder Dumbbell External Rotation In Scaption 3×12 each
• 300 reps abs

Turn Up The Volume / Leg Day Week 8

• Barbell Back Squat 5×12/10/8/8/6
• Single Leg Romanian Barbell Dead Lift 4×10 each
• Heel raise (Soleus) 4×15
• Hip and/add machine 4×10 each
• Quad Extension Machine 4×12
• Plank 1×1 minute each sides, 2×1 minute front (goal continuous without break)

Turn Up The Volume / Chest Day Week 8

• Flat Dumbbell Bench Press 5×12/12/10/10/8
• Incline Bench Press Machine 5×12/12/10/10/8
• Chest Fly Machine 4×12/12/10/10
• Superset Dumbbell Pullovers 3×12 and Close Grip Single Dumbbell End Range Chest Press 3×12
• 300 Reps Assorted Abs

Turn Up The Volume / Arm Day Week 8

• Spider Bicep Curls with dumbbells 4×10
• Reverse Grip Cable Tricep Extension 4×10
• Incline Dumbbell Bicep Curls with Dumbbells 4×10
• Skull Crushers 4×10
• Forearm Barbell Wrist Extension 3×15
• Forearm Barbell Behind the back wrist curls 3×20