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THE OPTIMIZED VOLUME WORKOUT

(O.V.W) PROGRAM
Are you training with optimal training volume?
Check out this workout plan to ensure you’re Main Goal: Build Muscle Time Per Workout: 30-45 Mins
putting the right amount of stress on your Training Level: Beginner Equipment: Barbell, Cables,
muscles for gains!
Program Duration: 8 Weeks Dumbbells, Machines
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Dylan Willett
workouts/ovw-workout

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

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