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Volume 3 Notes:

This program will focus on basic strength. Each workout will change weekly, getting you comfortable and confident in the gym with machine work.

Week 1: Day 1: Legs

Day In The Volume 3 Life

Warm Up

5 Sets

12-15 tempo back squats (2:2:1 tempo)

Superset 1

4 Sets

  • 20-15-10 leg press (triple drop set is 1 set, drop weight with each decrease in reps)
  • Single leg leg press (10 each leg)

Triset 1

4 Sets Total

  • 12-15 high box step ups
  • 12 heel elevated barbell close stance squats
  • 30 weighted jump squats

Superset 2

3 Sets Total

  • 8-12 alternating barbell lunges
  • 12-15 ea. leg weighted bulgarian split squats
  • 12-15 ea. leg body weight bulgarian split squat

Burn Out

Select a weight you can hold for the entire time.

  • 10 front squats / 10 back squats
  • 9 front squats / 9 back squats
  • 8 front squats / 8 back squats
  • 7 front squats / 7 back squats
  • 6 front squats / 6 back squats
  • 5 front squats / 5 back squats
  • 4 front squats / 4 back squats
  • 3 front squats / 3 back squats
  • 2 front squats / 2 back squats
  • 1 front squat / 1 back squat