Recently coming off a lax 3 month stint in lifting as I was coaching pee-wee wrestling, I decided to try a new approach to lifting for hypertrophy. Breaking all previous workout volume records for individuals lifts. And attempting to do so for the next 3 months.

Workout volume is the calculation of the total amount of work done: Simple as
# of reps X weight = volume

Part of the idea came from Mr. Nippard’s video that iterates the issues with “junk” volume, and I have issue with any of his points, but it did make me wonder if I was ever getting close to the point of having junk volume. Was a leaving gains on the table?

Workout plan will shift every 8 weeks, with the first being:

Monday	Bench Press – 4 x 10 + volume Pinwheel Curls – 2 x 13 Incline Press – 4 x 10 + volume Weighted Dips – 3 x 15 Preacher Curls – 2 x 40 Seated Cable Crossover – 2 x 40 Cable Crunch 3 x 30 Hanging Leg Raise 3 x 15
Tuesday	Squat – 4 x 10 + volume Lunge – 4 x 10 + volume Romanian Deadlift – 4 x 12 One Leg Legpress – 3 x 15 Leg Press – 2 x 40
Thursday	Standing Barbell Press – 4 x 8 + volume French Press – 2 x 15 Close Grip Bench Press – 2 x 8 Rear Delt Cable Flys – 3 x 12 Arnold Press – 4 x 12 + volume Skull Crushers – 3 x 10 + volume Rear Delt Dumbbell Raise – 3 x 12 Cable Lateral Delt Raise – 2 x 40 Overhead Tricep Extension – 2 x 40
Friday	Wide Grip Pull Up – 4 x 10 Straight Arm Pull Down – 4 x 12 Barbell Row – 3 x 12 + volume Standing Calf Raise – 4 x 12 + volume Barbell Shrug – 4 x 15 Seated Calf Raise 4 x 10 Seated Cable Row 2 x 40 Seated Calf Press 2 x 40

To track my progress, I’ve been using https://www.fitnotesapp.com/ for years, which has a free version with many good features.

One being an exercise volume tracker, honestly a metric I’ve never paid much attention to.

The app makes it very easy to set up you regular work out of then adjust it on the fly to maximize volume.

My current body composition, as measured by VeSync Body Composition Scale.

The diet will be nothing fancy, calories will not be counted closely, however protein will be to ensure at least 180 grams are being taking in per day.

Order from my affiliate link to ensure I do not go broke:

Will come post monthly updates on body composition and reflections of workout.