6-DAY HIGH VOLUME WORKOUT PLAN FOR MAXIMUM MUSCLE GROWTH

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Fact: If you want your muscles to grow, you gotta increase the training volume. This is one of the few things in bodybuilding that we are almost certain about. Increasing the volume ultimately increases the amount of stress put on a muscle to trigger muscle growth.

We’re going to lay out a high-volume workout routine that you can use to trigger maximal muscle growth. Warning: This is a hardcore plan!

Note for workouts below: Exercises with matching asterisk (*, **, or ***) should be performed together, either a superset or tri-set.

Day 1: Chest And Shoulders #1
1️⃣ Incline Bench Press 4x6
2️⃣ Seated Dumbbell Overhead Press 4x8-10
3️⃣ Close Grip Bench Press 4x6-8
4️⃣ Z-Press 3x8-12
5️⃣ Upright Rows 3x8-12
6️⃣ Chest Fly 3x8-12
7️⃣ Pushups 2xFailure
8️⃣ Cable Lateral Raise 2x8-12

Day 2: Legs #1:
1️⃣ Barbell Back Squat 4x6
2️⃣ Romanian Deadlift 4x8-10
3️⃣ Walking Lunges 3x16-20
4️⃣ Leg Press 4x15
5️⃣ Leg Curl* 3x15-20
6️⃣ Leg Extension* 3x15-20
7️⃣ Seated Calf Raise* 3x15-20
8️⃣ Pallof Press 3x10-15/side
9️⃣ Reverse Incline Crunch3x8-15

Day 3: Back And Arms #1:
1️⃣ Chin-Up 3x6-8
2️⃣ T-Bar Row 3x8-10
3️⃣ Chest-Supported (Seal Row/Helms Row) 3x8-12
4️⃣ Meadows Row 2x8-10
5️⃣ Close-Grip Lat Pulldown 2x8-10
6️⃣ Front Shrugs* 3x8-10
7️⃣ Face Pulls* 3x10-12
8️⃣ Hammer Curls** 3x8-12
9️⃣ Overhead Triceps Ext** 3x8-12
🔟 Drag Curls*** 3x8-12
1️⃣1️⃣ Triceps Pushdown*** 3x8-12

Day 4: REST

Day 5: Chest And Shoulders #2:
1️⃣ Barbell Overhead Press 3x6
2️⃣ Dumbbell Flat Bench Press 3x6-8
3️⃣ Dips 3x8-10
4️⃣ Kneeling Landmine Press 3x8-10
5️⃣ Dumbbell Pullover 3x8-10
6️⃣ Chest Fly Decline* 3x8-10
7️⃣ Cable Lateral Raises* 3x8-10
8️⃣ Front Raises 2x15-20

Day 6: Legs #2:
1️⃣ Trap Bar Deadlift 4x6
2️⃣ Barbell Hip Thrust 4x8-10
3️⃣ Bulgarian Split Squat 3x8-10
4️⃣ Leg Press (Narrow Stance)2x10-15
5️⃣ Leg Press (Wide Stance) 2x10-15
7️⃣ Calf Raise 3x15-20
8️⃣ Barbell Rollout 5x5
9️⃣ Hanging Knee Raise 2xfailure

Day 7: Back And Arms #2:
1️⃣ Chin-Up 3x8-10
2️⃣ Lat Pulldown 3x8-12
3️⃣ Seated Row (Wide Grip) 2x8-12
4️⃣ Seated Row (Close Grip) 2x8-12
5️⃣ Reverse Flys 3x8-12
6️⃣ Skull Crushers* 3x8-12
7️⃣ Drag Curls* 3x8-12
8️⃣ V-Grip Tricep Pushdown*3x8-12
9️⃣ Reverse Curl* 3x8-12

Who This Video Is For:
*Experienced lifters with at least 1 year of consistent training and prior experience with moderate-to-high volume (16-20 sets per muscle group).
*If you're currently seeing good progress with your existing workout program, there's no need to switch to this high-volume plan.
*Those who have hit a plateau in their training and are looking to stimulate new muscle growth.

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☑️ Don't Forget:
Warm up thoroughly before each workout.
Focus on proper form to prevent injuries.
Listen to your body and adjust the intensity as needed.

Keywords: high volume workout, muscle growth, 6 day workout split, bodybuilding workout, hypertrophy training, advanced workout routine

We hope this is helpful! Let us know if you'd like any further adjustments.

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⌚Time Codes⌚
00:00 6 DAY HIGH VOLUME WORKOUT PLAN
00:06 CHEST & SHOULDERS #1
01:03 LEGS #1
02:05 BACK & ARMS #1
03:22 CHEST & SHOULDERS #2
04:18 LEGS #2
05:21 BACK & ARMS #2