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Volume 6 Notes:

I am so excited to officially release my Volume 6 program, something I've been working on for months. This program is a strictly gym-focused program for ANY fitness level. I love it because each day's prescribed workout should take under 90 minutes (different from past volumes), and it will challenge a gym newbie to a seasoned vet. I can't wait to train with you in Volume 6!

Week 1: Day 1: lower body

Day In The Volume 6 Life

Warm Up

20 min. stair master

Bulgarian Dumbbell Split Squat

3 Sets

Triple drop set split squats (10 reps, drop weight, 8 reps, drop weight, 6 reps) - repeat for 3 sets

Leg Curl

4 Sets

12 reps

Hip Abductor Machine

4 Sets Total

  • 3 sets, 12 reps
  • Final burnout set, triple drop set (12, 12, 12)

B-Stance Romanian Deadlift

3 Sets

12 reps

Keep toes elevated. Tempo 2:1:2 (2 seconds down, 1 second hold, 2 seconds up)

Lying Barbell Hip Thrust

5 sets

12 reps

1st set = warm up weight

Build weight as needed with remaining 4 sets

Hold for 2 seconds at the top of each rep

Wide Stance Smith Machine Squat

3 Sets

12 reps

Tempo 3:3:3 (3 seconds down, 3 second hold, 2 seconds up)

Cable Kick Back

3 sets

12 reps

Hold for 3 seconds at the top of each rep

Back Extensions

3 sets

15 reps

Hold a weighted plate at your chest