THE OPTIMIZED VOLUME

WORKOUT
Given those parameters, here is the workout plan that will optimize volume for
someone training 4 days per week.

DAY 1
Exercise Sets Reps

1. Bench Press 4 6-8

2. Barbell Row 4 6-8

3. Incline Dumbbell Press 3 8-10

4. Lat Pulldown 3 8-10

5. Lateral Raise 3 10-12

6. Dumbbell Curl 3 10-12

7. Lying Tricep Extension 3 10-12

DAY 2
Exercise Sets Reps

1. Squat 4 6-8

2. Lunges 3 8-10

3. Leg Curl 3 10-12

4. Calf Raise 4 10-12

5. Cable Crunch 4 10-12

DAY 3
Exercise Sets Reps

1. Overhead Press 4 6-8

2. Pullup 4 6-8

3. Incline Dumbbell Press 3 8-10

4. Seated Row 3 8-10

5. Dumbbell Fly 3 10-12

6. Barbell Curl 3 10-12

7. Cable Tricep Pushdown 3 10-12

DAY 4
Exercise Sets Reps

1. Romanian Deadlift 4 6-8

2. Leg Press 3 8-10

3. Leg Extension 3 8-10

4. Calf Raise 4 10-12

5. Cable Crunch 4 10-12