Workout Routine

Free

KN&S High Volume 1

by Ktoddm6

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3 Weeks or 9 Workouts

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

Barbell Squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

incline bench press

4×6

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

pullovers

3×8

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec

Dumbbell Shrug

3×7

Dumbbell Rear Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

Dumbbell Rear Lateral Raises

1×12

Concentration Curl (on knee)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Concentration Curl (on knee)

4×8

Incline Cross Body Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Incline Cross Body Skull Crusher

4×8

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
90 sec
2
–
–
4
90 sec
3
–
–
4
90 sec
4
–
–
4
90 sec

deadlift

4×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec

bench press

4×5

Weighted Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Weighted Pull Ups

3×8

One Arm Kettlebell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

One Arm Kettlebell Shoulder Press

4×8

Alternating Incline Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Alternating Incline Hammer Curls

4×8

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Dips

4×8

Day 3

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

bulgarian split squat

3×10

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Incline Dumbbell Press

4×8

One Armed Strength Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec

One Armed Strength Row

4×5

Barbell Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec

Barbell Push Press

3×6

Barbell Upright Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Barbell Upright Row

4×8

Dumbbell Spider Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Dumbbell Spider Curls

4×8

Seated Dumbbell Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Seated Dumbbell Overhead Tricep Extension

4×8