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    THT Volume Cycle

    Uploaded by

    Marcin Jakimiak
    The document outlines a 10-week workout program split into different muscle groups. It includes exercises like overhead press, squats, bench press, rows, curls, and tricep exercises. Each muscle group is trained twice a week, with sets of 8-12 reps and recommended rest periods between sets. The weight is progressively increased each week to continue challenging muscles and support growth.

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    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd

    THT Volume Cycle

    Uploaded by

    Marcin Jakimiak
    52 views15 pages
    The document outlines a 10-week workout program split into different muscle groups. It includes exercises like overhead press, squats, bench press, rows, curls, and tricep exercises. Each muscle group is trained twice a week, with sets of 8-12 reps and recommended rest periods between sets. The weight is progressively increased each week to continue challenging muscles and support growth.

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 10-week workout program split into different muscle groups. It includes exercises like overhead press, squats, bench press, rows, curls, and tricep exercises. Each muscle group is trained twice a week, with sets of 8-12 reps and recommended rest periods between sets. The weight is progressively increased each week to continue challenging muscles and support growth.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
    52 views15 pages

    THT Volume Cycle

    Uploaded by

    Marcin Jakimiak
    The document outlines a 10-week workout program split into different muscle groups. It includes exercises like overhead press, squats, bench press, rows, curls, and tricep exercises. Each muscle group is trained twice a week, with sets of 8-12 reps and recommended rest periods between sets. The weight is progressively increased each week to continue challenging muscles and support growth.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
    of 15

    Set Shoulders & Traps 8-12 reps 8-12 reps

    Week 1 Week 2
    Rest After Set Weight Reps Weight Reps
    1 Overhead Press 4 mins
    2 Dumbbell Lateral Raises none
    2 Overhead Press 4 mins
    3 Dumbbell Lateral Raises none
    3 Overhead Press 1 min
    4 Overhead Press 4 mins
    5 Cable Shrugs* 2 mins
    6 Cable Shrugs* 2 mins
    7 Cable Shrugs* done!

    * or 'trap bar shrugs' or 'upright rows'


    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 3 Week 4 Week 5 Week 6
    Weight Reps Weight Reps Weight Reps Weight Reps
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 7 Week 8 Week 9 Week 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Set Legs 8-12 reps 8-12 reps 8-12 reps
    Week 1 Week 2 Week 3
    Rest After Set Weight Reps Weight Reps Weight
    1 Barbell Squat 4 mins
    2 Barbell Squat 4 mins
    3 Barbell Squat 4 mins
    4 Barbell Squat 4 mins
    5 Barbell Squat 4 mins
    6 Barbell Squat 4 mins
    7 Calf Raises 2 mins
    8 Calf Raises 2 mins
    9 Calf Raises done!
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 4 Week 5 Week 6 Week 7
    Reps Weight Reps Weight Reps Weight Reps Weight
    8-12 reps 8-12 reps 8-12 reps
    Week 8 Week 9 Week 10
    Reps Weight Reps Weight Reps Weight Reps
    Set Chest & Abs 8-12 reps 8-12 reps
    Week 1 Week 2
    Rest After Set Weight Reps Weight Reps
    1 Barbell Bench Press 3 mins
    2 Incline Bench Press 3 mins
    3 Pec Deck none
    3 Barbell Bench Press 4 mins
    4 Pec Deck none
    4 Barbell Bench Press 5 mins
    1 Weighted Sit-Ups* 2 mins
    2 Weighted Sit-Ups* 2 mins
    3 Weighted Sit-Ups* 2 mins
    4 Hanging Leg Raises** 2 mins
    5 Hanging Leg Raises** 2 mins
    6 Hanging Leg Raises** done!

    * feel free to use machines that produce a similar movement & effective contraction
    ** use added weights or keep your legs straight if you are strong enough. Alternatively perform re
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 3 Week 4 Week 5 Week 6
    Weight Reps Weight Reps Weight Reps Weight Reps

    e contraction
    gh. Alternatively perform reverse crunches.
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 7 Week 8 Week 9 Week 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Set Back & Biceps 8-12 reps 8-12 reps
    Week 1 Week 2
    Rest After Set Weight Reps Weight Reps
    1 Deadlift 4 mins
    2 Deadlift 4 mins
    3 bent Barbell Row 2 mins
    4 bent Barbell Row 2 mins
    5 Decline Cable Pullovers* 2 mins
    6 Decline Cable Pullovers* 5 mins
    1 Cable Preacher Curls 2 mins
    2 Cable Preacher Curls 2 mins
    3 Cable Preacher Curls none
    3 Barbell Curls 2 mins
    4 Barbell Curls 2 mins
    5 Barbell Curls done!

    * if you have access to a pullover machine use it instead


    Alternatively perform lat pulldowns
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 3 Week 4 Week 5 Week 6
    Weight Reps Weight Reps Weight Reps Weight Reps
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 7 Week 8 Week 9 Week 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Set Triceps 8-12 reps 8-12 reps
    Week 1 Week 2
    Rest After Set Weight Reps Weight Reps
    1 French Curls 3 mins
    2 French Curls 3 mins
    3 French Curls 4 mins
    4 Tricep Pushdowns 3 mins
    5 Tricep Pushdowns 3 mins
    6 Tricep Pushdowns done!
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 3 Week 4 Week 5 Week 6
    Weight Reps Weight Reps Weight Reps Weight Reps
    8-12 reps 8-12 reps 8-12 reps 8-12 reps
    Week 7 Week 8 Week 9 Week 10
    Weight Reps Weight Reps Weight Reps Weight Reps

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