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Volume 5 Notes:

This is my 2nd progressive overload program that can be done either from home or the gym. How does this program differ from volume 4? it is a little more advanced and totally different muscle group lay out with shorter daily lifts. In Volume 5, you will have a full body strength day every Friday plus Saturday cardio challenges or a rest day if needed.

Week 1: Day 1: Quads (Gym Version)

Day In The Volume 4 Life

Warm Up

5 minute treadmill walk

Triple Drop Set Leg Extension

4 Sets

Triple drop set leg extensions (12 reps, drop weight, 12 reps, drop weight, 12 reps) for 4 sets

Single Leg Extension

2 Sets

15 reps each leg

Superset 1

4 Sets Total

  • 12 reps Barbell Bulgarian split squats (ea. leg)
  • 20 reps dumbbell walking lunges

Barbell Box Step Ups

3 Sets

12 reps

Superset 2

4 Sets Total

  • Triple Drop Set Front Squats (10 reps, drop weight, 8 reps, drop weight, 6 reps)
  • 20 reps Back Squat (heels elevated, close stance)

Superset 3

3 Sets

  • 10 reps Close Stance Leg Press
  • 10 reps Toes Turned Out Leg Press

Seated Calf Raise

3 sets

12 reps

Core Circuit

3 sets total

  • 20 reps Decline Crunches
  • 20 reps Floor Sit Ups
  • 1 minute Plank