Fabodylous Workout Program #1: Turn Up the Volume

In this workout program, we aim to use old-school volume training to thoroughly stimulate our muscle fibres. Rep ranges are also varied from six to fifteen to ensure stimulation of all types of muscle fibres (slow-twitch and fast-twitch). Lastly, compound and isolation exercises are mixed for a balance between mass building and muscle-specific training. So if you’re ready, let’s turn up the volume and train!

Workout 1 – Chest, Biceps
Barbell Bench Press – 1Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12, 9, 6)
Incline Dumbbell Bench Press – 4 WS (15, 12, 9, 6)
Machine Dips – 4 WS (15, 12, 9, 6)
Pec Deck Flyes – 3 WS (15, 12, 9)
Standing Barbell Curls – 1 WU, 4 WS (15, 12, 9, 6)
Alternate Hammer Curls – 4 WS (15, 12, 9, 6)
Concentration Curls – 4 WS (15, 12, 9, 6)

Workout 2 – Back, Triceps
Wide-Grip Lat Pulldowns – 1WU
Wide-Grip Chin Ups – 4 WS (max reps)
Underhand Barbell Rows – 4 WS (15, 12, 9, 6)
Seated Cable Rows – 4 WS (15, 12, 9, 6)
Barbell Deadlifts – 1WU, 4 WS (15, 12, 9, 6)
Lying Triceps Extensions – 1WU, 4 WS (15, 12, 9, 6)
Seated Triceps Press (keep elbows close to head!!) – 4 WS (15, 12, 9, 6)
Rope Pressdowns – 4 WS (15, 12, 9, 6)

Workout 3 – Shoulders, Abs
Seated Dumbbell Press – 1 WU, 4 WS (15, 12, 9, 6)
Upright Rows – 1WU, 4 WS (15, 12, 9, 6)
Dumbbell Side Laterals – 4 WS (15, 12, 9, 6)
One-Arm Bent Over Cable Laterals – 4 WS (15, 12, 9, 6)
Seated Tucks – 1WS (max reps)
Crunches – 1WS (max reps)
Barbell Ab Rollout (if this is too hard for you, do it on your knees) – 1WS (max reps)
Jackknife Sit-Ups – 1WS (max reps)
Hanging Reverse Crunches – 1WS (max reps)
Vacuums – 1WS (max duration)

Workout 4 – Legs
Leg Press – 1 WU, 4 WS (15, 12, 9, 6)
Dumbbell Lunges – 4 WS (15, 12, 9, 6)
Leg Extensions – 4 WS (15, 12, 9, 6)
Lying Leg Curls – 1 WU, 4 WS (15, 12, 9, 6)
Standing Leg Curls - 4 WS (15, 12, 9, 6)
Calf Raise on Leg Press Machine – 1 WU, 4 WS (15, 12, 9, 6)
Seated Calf Raise – 4 WS (15, 12, 9, 6)

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