As a fortune cookie once told me, many paths can reach one destination. If you want a fit body…well, first put down that fortune cookie. Kidding aside, many different training protocols can produce weight loss and fitness. For Ashley Johns, high volume worked wonders.

As Ashley sees it, the more reps you do, the more your muscles will be fighting for every morsel of energy in your body. So when she decided to get serious about shaping up, Ashley used German Volume training for her core lifts, and then plunged into supersets of auxiliary lifts.



Day 1
1
Bodyweight Lunge
2
Barbell Squat
3
Circuit: 4 rounds
Strength circuit with no rest between each exercise. After entire set is completed, rest 2 minutes to recover then repeat 3 more times for a total of 4 circuits.
Dumbbell Walking Lunge
4 sets, 40 reps
Dumbbell Step Ups
4 sets, 20 reps
Smith Single-Leg Split Squat
4 sets, 15 reps
Stiff-Legged Barbell Deadlift
4 sets, 20 reps
Side Bridge
4 sets, 15 reps
Flat Bench Lying Leg Raise
4 sets, 20 reps
Parallel Bar Dip
4 sets, 20 reps
Mountain Climbers
4 sets, 50 reps

Day 2: Rest

Day 3
1
Pullups
10 sets, 10 reps
2
Barbell Curl
10 sets, 10 reps
3
Wide-Grip Lat Pulldown
3 sets, 20 reps
4
Stairmaster
1 set, 30 mins

Day 4: Rest

Day 5
1
Dumbbell Shoulder Press
10 sets, 10 reps
2
Side Lateral Raise
3 sets, 12 reps
3
Running, Treadmill
1 set, 30 mins
Day 6
1
Barbell Bench Press - Medium Grip
2
Pushups
3
Circuit: 4 rounds
Plank
4 sets, 3 mins
Standing Calf Raises
4 sets, 30 reps
Jackknife Sit-Up
1 set, 20 reps
Standing Calf Raises
4 sets, 30 reps
Dumbbell Side Bend
4 sets, 20 reps
Standing Calf Raise
4 sets, 30 reps
Walking, Treadmill
4 sets, 2 mins
Day 7
1
Lying Triceps Press
10 sets, 10 reps
2
Walking, Treadmill
1 set, 60 mins

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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