{"id":27056,"date":"2024-10-21T13:12:00","date_gmt":"2024-10-21T13:12:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27056"},"modified":"2024-10-21T13:12:04","modified_gmt":"2024-10-21T13:12:04","slug":"500-rep-workout-30-day-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/500-rep-workout-30-day-plan-with-pdf","title":{"rendered":"The 500-Rep Workout: 30 Day Plan to Muscularity with PDF"},"content":{"rendered":"\n

Doing 500 reps a day can be demanding but if you have been working out for a while, you can try this for 30 days.<\/p>\n\n\n\n

I’ve designed an ultimate strength training plan that involves doing 10 exercises, 5 sets of 10 reps, three times weekly.<\/p>\n\n\n\n

This plan is based on the full-body workout<\/a>, meaning you’ll do at least one exercise for every muscle group.<\/p>\n\n\n\n

I’ve crafted this program in such a way that you can train your every body part effectively without getting burned out.<\/p>\n\n\n\n

I’ll also hand out a PDF of this program so that you can save it for future use.<\/p>\n\n\n\n

Workout Plan Description<\/strong><\/h2>\n\n\n\n
\"High<\/figure>\n\n\n\n

Duration and sessions per week:<\/strong> This is a 30-day workout plan, involving three sessions per week. You can train any three days of the week but I recommend doing it on alternate days because it will help your muscles recover between training sessions so you can give your best every time you hit the gym.<\/p>\n\n\n\n

Sets and reps per session:<\/strong> It involves doing 10 exercises, 5 sets of 10 reps (500 total reps), and training almost every body part per session. <\/p>\n\n\n\n

Rep-set Scheme:<\/strong> It is based on the superset scheme<\/a> which involves performing two exercises in a row to complete one set. It is a time-efficient approach to perform 500 reps in an effective manner.<\/p>\n\n\n\n

Duration per session:<\/strong> It depends on how long you take to complete 500 reps. For me, it took 2 to 2.5 hours.<\/p>\n\n\n\n

Workout Goal:<\/strong> This high-volume workout plan will help you build muscle mass, endurance, and athletic fitness.<\/p>\n\n\n\n

Experience Require:<\/strong> This routine is only for experienced lifters, who have been training for a while. I don’t recommend it to beginners or people with past injuries.<\/p>\n\n\n\n

How long should you do this?<\/strong> Try this 500-rep strength training only for 30 days, then follow your normal split training<\/a> for three to four months, then try again. Don’t do it for too long as it can do more harm than good.<\/p>\n\n\n\n

30-Day Ultimate 500-Rep Workout Plan to Build Muscularity<\/h3>\n\n\n\n
\"500-Rep<\/figure>\n\n\n\n

Day 1: Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press + Leg Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Pulldown + Leg Curl<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Lateral Raises + Cable Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Barbell Curl + Triceps Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Pullover <\/a>+ Calf Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Overhead Press + Hack Squat<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Pec Deck Fly+ Dumbbell RDL<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Seated Row + Knee Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Rear Delt Fly + OH Triceps Extension<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Hammer Curl + Cable Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Total Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Deadlift + Bench Dips<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Cable Crossover + Glute Bridge<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
One-arm DB Row + Calf Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Shrug + Reverse Cable Crunch<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Wrist Curl<\/a> + Oblique Chop<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 8: Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Cable Lat Pullover + Leg Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Flat Bench Press + Leg Curl<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Lateral Raises + Cable Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Preacher Curl + Step-up (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Bent-over Row + Triceps Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 10 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Push-ups + Chin-ups<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Overhead Press + Leg Press<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Rear Delt Raise + Lunges (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Triceps Extension + Incline Curl (1-arm)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Wrist Curl + Decline Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 12 – Total Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Kettlebell Swings + Hack Squat<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
T-Bar Row + Leg Curl<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Overhead Press + Cable Crunch<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Upright Row+ Cable Chop (5\/side)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Bar Dips + Low Back Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 15: Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Deficit Pushup<\/a> + Bulgarian Squat (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Incline Hammer Press + Sumo Squat<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Lat Pulldown + Cable Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Dips + Incline Plank Row<\/a> (5\/arm)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Cable Face Pull + Calf Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 17 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Chin-ups + Leg Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Side Delt Raises+ One-leg RDL<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Renegade Row + Curtsy Lunges (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Shoulder Shrug + Decline Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Triceps Extension + Wheel Rollout<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 19 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Push Press + Side Plank Hip Dip<\/a> (5\/side)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Flat Bench Press + Leg Curl<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Bent-over Row + Step-up (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Spider Curl + Low Back Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Reverse Peck Deck + Plank Drag<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 22 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Close Grip Pulldown + Pec Deck Fly<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Landmine Press + Landmine Squat<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Close-Grip Press + Hip Adduction<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Upright Row + Hip Thrust<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Oblique Chop + Knee Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 25 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Kettlebell Clean + KB Rack Squat<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Kneeling KB Press + Kettlebell Lunge<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Gorilla Row<\/a> + KB Lateral Squat<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Crush Grip Push-up + KB Deadlift (5\/leg)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
KB Deadbug + KB Woodchop (5\/side)<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 27 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Cable Chest Press + Single-arm Row<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Front Raises + Cable Pull-through <\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Rope Pushdown + Cable Hip Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Cable Curl<\/a> + Reverse Cable Crunches<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Close Grip Pulldown + Cable Side Bend<\/a><\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 30 – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Overhead Press + Hack Squat<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Pec Deck Fly+ Dumbbell RDL<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Seated Row + Knee Raises<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Rear Delt Fly + OH Triceps Extension<\/td>5<\/td>10<\/td>2-min<\/td><\/tr>
Hammer Curl + Cable Crunches<\/td>5<\/td>10<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

The Bottom Line<\/strong><\/h2>\n\n\n\n

Follow this 500 reps workout challenge if you want to try something tough but effective.<\/p>\n\n\n\n

I’ve designed this program in a way that allows you to perform 500 reps in an organized and will help you target your every body part effectively without feeling jaded.<\/p>\n\n\n\n

This high-volume workout plan will help you build muscle mass, endurance, and athletic fitness.<\/p>\n\n\n\n

However, it is primarily for advanced lifters, who have been lifting weights for a while.<\/p>\n\n\n\n

Try this 500-rep challenge for 30 days in six months because doing it more often can do more harm than good.<\/p>\n\n\n\n

\n
Download The 500-Rep Workout Challenge PDF<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Doing 500 reps a day can be demanding but if you have been working out for a while, you can try this for 30 days. I’ve designed an ultimate strength training plan that involves doing 10 exercises, 5 sets of 10 reps, three times weekly. This plan is based on the full-body workout, meaning you’ll … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27085,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-27056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27056","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27056"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27056\/revisions"}],"predecessor-version":[{"id":27088,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27056\/revisions\/27088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27085"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}