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Last Updated on January 7, 2021
Shock your muscles and break out of your rut with this loaded workout.
The most dominant trend in fitness is to pare everything down. Make it simple. Less is more. At least that’s the case most of the time. But what happens to the guy who never pushes himself beyond the brink? The guy who stays within the confines of a program that never drives him past a workload he thought he was capable of? Oftentimes, he’ll stagnate and cease to make progress.
We understand the need to focus on the big lifts to get the most bang for your buck. We’ve dedicated plenty of space to that concept over the years, and there is no shortage of programs if you’re trying to get in and out of the gym quickly.
But if those short, concise programs have been your bread and butter for years—and you’ve plateaued—you might find Bill Sienerth’s high-volume bodybuilding program to be just what the doctor ordered to stimulate new growth.
Sienerth, a fitness model shown in the photos here and owner of a GNC store, used the program he outlines here to sculpt an enviable, finely detailed physique. By using pre-exhaust sets and dropsets, he ensures that no muscle fiber will be left behind. Most exercises are also accompanied by a suggested rep range rather than a specific rep count. This variability makes each workout unique and allows you to choose the most appropriate weight based on how you feel that day.
Are you ready to check your ego at the door for the next four weeks? If you can manage that, a bigger and better body is around the corner.
ABS & CARDIOAbs are done every day. Perform the following exercises as a circuit, resting 30-60 sec between rounds. Do 30 minutes of steady-state cardio every day of the program. We like hitting the heavy bag.
EXERCISE 1A: STANDING CABLE CRUNCH
(1 set x 20 reps)
EXERCISE 1B: LYING LEG RAISE
(1 set x 30 reps)
EXERCISE 1C: HANGING LEG RAISE
(1 set x 30 reps)
EXERCISE 1D: GENERAL PLANK
(1 set x 60 sec)
DAY 1 – CHESTChange number of reps with each set as indicated.
EXERCISE 1: INCLINE DUMBBELL FLYE
4 Sets
15–20, 12-15, 8-12, 8-15 reps
EXERCISE 2: INCLINE DUMBBELL BENCH PRESS
4 Sets
15–20, 12-15, 8-12, 8-15 reps
EXERCISE 3: HAMMER STRENGTH CHEST PRESS
4 Sets
15–20, 12-15, 8-12, 8-15 reps
EXERCISE 4: CABLE CROSSOVER
3 sets
15–20, 12-15, 8-12 reps
EXERCISE 5: GENERAL PUSHUP
3 Sets
Reps Failure
DAY 2 – LEGSChange number of reps with each set as indicated.
EXERCISE 1: LEG EXTENSION
6 sets
40-50, 25-50, 20, 12-15, 6-12, 40-50 reps
EXERCISE 2: LEG CURL
6 sets
40-50, 25-50, 20, 12-15, 6-12, 40-50 reps
EXERCISE 3: LEG PRESS
5 sets
20, 12, 12, 8, 20 reps
EXERCISE 4: BARBELL HACK SQUAT
4 sets
20, 12, 8, 20 reps
EXERCISE 5: SEATED CALF RAISE
1 set
40-50 reps
DAY 3 – BACKChange number of reps with each set as indicated.
EXERCISE 1: STRAIGHT-ARM PULLDOWN
EXERCISE 2: WIDE-GRIP LAT PULLDOWN
EXERCISE 3: BENT-OVER BARBELL ROW
EXERCISE 4: MACHINE ROW
EXERCISE 5: CLOSE-GRIP LAT PULLDOWN
DAY 4 – SHOULDERSChange number of reps with each set as indicated.
EXERCISE WARMUP: OVERHEAD DUMBBELL PRESS
1 set
10 reps
EXERCISE 1: DUMBBELL LATERAL RAISE
EXERCISE 2: HAMMER-STRENGTH SHOULDER PRESS
EXERCISE 3: DUMBBELL REAR DELT RAISE
EXERCISE 4: DUMBBELL SHRUG
DAY 5 – ARMSChange number of reps with each set as indicated.
EXERCISE 1A: CABLE PRESSDOWN
EXERCISE 1B: CABLE BICEPS CURL
EXERCISE 2A: SKULL CRUSHER
EXERCISE 2B: HAMMER CURL
EXERCISE 3A: MACHINE TRICEPS EXTENSION
EXERCISE 3B: MACHINE BICEPS CURL
EXERCISE 4A: ONE-ARM CONCENTRATION CURLS
EXERCISE 4B: REVERSE TRICEPS PUSHDOWN
source.muscleandfitness.com.
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