HVT Routine

High Volume Training — Nash Jocic principles

Date

Weekly Summary

Sets · reps · time under tension — totals per exercise and for the week

Exercise	Sets	Reps	TUT (s)

Suggested weekly split

5-day option — Chest · Back · Shoulders · Legs · Arms+Abs+Calves

4-day option — Chest+Arms · Back+Abs · Shoulders+Calves · Legs

Each module is completed once per week. Order and grouping are flexible — just open whichever module tab is on the schedule that day. Abs and calves can also be repeated 2×/week if time allows, without disrupting the rest of the cycle.

Daily notes