If you want to stop spinning your wheels and finally build some muscle, and I mean a lot of muscle, you need to use two training methods: heavy strength training to build muscle density and hardness, and hypertrophy methods that focus on rep volume and intensity techniques.

In the first part of this three-phase program, I outlined the exact workouts I use for the Strength phase. Now let's look at the next 10-day phase: Volume.

Volume

To get big, not just strong, you need volume in your training in addition to strength and power exercises. There's going to be a lot of exercise variety with any high-volume training program, and variety is good! Every time I've introduced something new to my training that my body isn't used to, it's had a positive effect on muscle growth and strength.

However, variety doesn't mean "cram as many goofy exercises into one training program as you can." You need a strategic plan. You have to apply volume and variety intelligently, in its own phase.

Here's how you do it:

Phase 2 - Volume

Day 1  Quads, Hams, Posterior Chain

  Exercise Sets Reps
A Lying Hamstring Curl 5 25, 20, 15, 12, 10 *
B Deadlift 3 12
C Barbell Lunge (wide stance) 3 12-15
D1 Standing Hamstring Curl 3 12-15
D2 Stiff-Leg Deadlift 3 12-15
E Seated Hamstring Curl 2 20
F Leg Extension 4 20, 15, 12, 12
G Wide Stance Leg Press 4 25, 20, 15, 12
H Pendulum Squat/Hack Squat 3 12-15

* and then keep doing additional sets until you can't do 10 reps

Day 2  Chest, Triceps

  Exercise Sets Reps
A Incline Barbell or Dumbbell Press 4 15, 13, 11, 10
B Low Incline Dumbbell Flye 3 12-15
C Flat Dumbbell Press 3 12-15
D Machine Flye 3 12-15
E Hammer Strength Press (Decline) 2 12-15
F Machine Dip 3 12-15
G Cable Straight Bar Pushdown 3 12-15
H Straight Bar Overhead Extension 3 12-15
I Close Grip Bench Push-up 2 failure

Day 3  OFF

Amit Back


Day 4  Back, Biceps

  Exercise Sets Reps
A Neutral Chin-Up 4 12-15
B Wide Grip Pulldown 3 12-15
C Low Row, Cable or Hammer 3 12-15
D One-Arm Reverse Pulldown 2 12-15
E High Row Hammer 2 12-15
F Standing EZ Bar Curl 4 12-15 *
G Preacher Machine Curl 3 12-15
H1 Concentration Dumbbell Hammer Curl 2 12-15
H2 Preacher One-Arm Machine 2 12-15

* 2 close, 2 wide

Day 5  Shoulders

  Exercise Sets Reps
A Reverse Pec Dec 3 15-20
B Standing Lateral Machine 3 12-15
C Seated Hammer Press 4 15, 12, 11, 10
D Dumbbell Front Raise 3 12-15
E Seated Lateral Machine 2 15-20

Day 6  OFF

Day 7  Quads, Hams (Quad emphasis)

  Exercise Sets Reps
A Leg Extension 5 25, 20, 15, 12, 12
B Pendulum Squat/Hack Squat 4 12-15
C Narrow Barbell Lunges (Smith) 4 12-15
D Front Squat 2-3 20-25
E Hamstring Circuit 3 12-15 *
Pick 3 different hamstring curl machines and perform a circuit

* per exercise

Day 8  Arms

  Exercise Sets Reps
A Standing Barbell Curl 3 12-15
B Lying Decline Dumbbell Skullcrusher 3 12-15
C Standing Hammer Curl 3 12-15
D Rope Pushdown 3 12-15
E Hammer Preacher Machine 3 12-15
F Close-grip Decline Bench 3 12-15
G Dumbbell Concentration Curl 2-3 12-15
H Overhead Dumbbell Extension 2-3 12-15

Day 9 & 10  OFF

Enjoy this second phase... if you can. The volume is crazy, so expect a skin-tearing pump. You can also expect to be thoroughly exhausted after each workout. And if you find yourself dreading the never-ending nature of these workouts, don't think things are going to get any easier. The insanity of Phase 3 is yet to come.