Programs

This is a high volume training program built around compound movements and machine work. Four training days per week. Focus on progressive overload, controlled reps, and consistent effort. Your body will grow if you show up and do the work.

Training Split

Day 1 - Chest

Day 2 - Back

Day 3 - Rest

Day 4 - Arms

Day 5 - Legs

Day 6 - Rest

Day 7 - Rest

Day 1: VOID CHEST

Flat Barbell Bench Press - 5 sets of 6-8 reps

Incline Dumbbell Press - 5 sets of 8-10 reps

Flat Dumbbell Press - 5 sets of 10-12 reps

Dips - 5 sets of 10-12 reps

Dumbbell Flyes - 5 sets of 12-15 reps

Push Ups - 5 sets to failure

Day 2: VOID BACK

Deadlifts - 3 sets of 5 reps

Barbell Rows - 5 sets of 6-8 reps

Dumbbell Rows - 5 sets of 8-10 reps per side

T-Bar Rows (Wide Grip) - 5 sets of 10-12 reps

T-Bar Rows (Narrow Grip) - 5 sets of 10-12 reps

Hyperextensions - 5 sets of 15-20 reps

Day 4: VOID ARMS

Standing Dumbbell Curls - 5 sets of 10-12 reps

Standing Barbell Curls - 5 sets of 8-10 reps

Standing EZ Bar Curls - 5 sets of 10-12 reps

Seated Incline Dumbbell Curls - 5 sets of 12-15 reps

Spider Curls - 5 sets of 12-15 reps

Skull Crushers (EZ Bar) - 5 sets of 8-10 reps

Lying Dumbbell Skull Crushers - 5 sets of 10-12 reps

Cable Pushdowns - 5 sets of 12-15 reps

Dips - 5 sets of 10-12 reps

Day 5: VOID LEGS

Leg Press - 5 sets of 10-12 reps

Hack Squat - 5 sets of 8-10 reps

Leg Extensions - 5 sets of 12-15 reps

Lying Hamstring Curls - 5 sets of 10-12 reps

Leg Press (Hamstring Focus) - 5 sets of 12-15 reps

Progressive Overload

Track every workout. Write down the weight you use and the reps you hit. When you can complete all sets with good form, add weight. Small increases add up over time. Five pounds per week on pressing movements. Two and a half pounds on smaller movements. Stay consistent.

Rest Periods

Heavy compound movements - two to four minutes

Moderate weight rows and presses - two to three minutes

Isolation work and higher rep ranges - sixty to ninety seconds

Don't rush through sets. Quality reps build muscle.

Cardio

Assault bike daily. Fifty seconds easy, ten seconds hard.

Repeat for 5 to 10 minutes, depending on fitness, on leg days 5 minutes is acceptable.

On none training days do 30 minutes low intensity Assault bike, no sprint, just normal riding.

Execution

This program is high volume. One hundred and thirty three total working sets per week. Your body will adapt if you stay consistent. Don't skip workouts. Don't half rep movements. Full range of motion every time. Control the weight. If your form breaks down, lower the weight.

Show up. Do the work. Your body will respond.