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Volume 4 Notes:

This is my first progressive overload program and it is a doozy (in the best way)! Volume 4 has a home or gym option and we will focus on the same movements each week as we increase weight and decrease reps. The goal is to repeat for 12+ weeks to overload those muscles, causing them to break down and grow back stronger.

Week 1: Day 1: Legs (Gym Version)

Day In The Volume 4 Life

Warm Up

5 minute treadmill walk

Barbell Back Squats

5 Sets

Reps 12, 10, 8, 8, 6

(Build weight with each set)

+ 3 sets with reps to failure at a do-able weight

Superset 1

4 Sets Total

  • 12 reps Dumbbell Straight Leg Deadlift
  • 12 reps Dumbbell Bulgarian Split Squat (ea. leg)

Single Leg Extensions

4 Sets

10 reps each leg

Single Leg Hamstring Curls

4 sets

10 reps each leg

Superset 2

3 Sets Total

12 reps Wide Stance Leg Press

12 reps Close Stance Leg Press

Barbell Hip Thrust

4 sets

8-10 reps

Heavy Dumbell Lunges

4 sets to failure

Seated Calf Raises

3 sets of 12 reps

Standing Calf Raises

3 sets

20 reps

Back Extensions

3 sets

15 reps

Core Circuit

3 sets total

  • Decline Crunches
  • Floor Sit Ups
  • 1 minute Plank