Day 1 Day 2

# Exercise Sets Reps Rep Total # Exercise

1 Squat 3 4 12 1 Hor Push
2 DL 3 4 12 2 Hor Pull
3 SL 3 6 18 3 Ver Push
4 Leg Ext 3 7 21 4 Ver Pull
5 St Calf 4 7 28 5 Triceps
6 ` 6 Biceps
7 7
8 8

Day 4 Day 5
# Exercise Sets Reps Rep Total # Exercise
1 Ver Push 3 7 21 1 Hor Pull
2 Hor Push 3 7 21 2 Ver Pull
3 Dips 3 10 30 3 Wt B Ext
4 Triceps 2 14 28 4 Biceps
5 Flys 3 14 42 5 Face Pull
6 6
7 7
8 8

We
Volume
Daily Volume Requirement (Reps) Muscle Day 1 Reps Day 2 Reps
Minimum 40 Chest 0 20
Maximum 70 Delts 0 44
Biceps 0 71
Weekly Intensity Requirement (%) Triceps 0 74
Minimum 66 Upper Back 0 41
Maximum 75 Lower Back 12 0
Quads 63 0
Fitness Priority Hamstrings 42 0
Strength Calves 28 0
Hypertrophy Glutes 42 0
2
 Day 2 Day 3
Sets Reps Rep Total # Exercise Sets Reps
5 4 20 1 HH 3 7
4 5 20 2 LP 3 7
4 6 24 3 SL 3 10
3 7 21 4 Leg Ext 3 10
3 10 30 5 Leg Curl 3 10
3 10 30 6 Se Calves 4 14
7
8

Day 5 Day 6
Sets Reps Rep Total # Exercise Sets Reps
3 7 21 1
3 7 21 2
3 10 30 3
2 14 28 4
2 14 28 5
6
7
8

Weekly Volume, Intensity, and Frequency

Volume Intensity Frequency
Day 3 Reps Day 4 Reps Day 5 Reps Day 6 Reps Total Reps 1-6RM (%) 6-12RM (%) Times Per Week
0 93 0 0 113 N/A 45 2
0 42 28 0 114 N/A 58 3
0 0 70 0 141 N/A 66 2
0 100 0 0 174 N/A 72 2
0 0 70 0 111 N/A 57 2
0 0 30 0 42 N/A 71 2
81 0 0 0 144 N/A 83 2
102 0 0 0 144 N/A 83 2
56 0 0 0 84 N/A 33 2
72 0 0 0 114 N/A 79 2
 Rep Total
21
21
30
30
30
56

Rep Total

Frequency
Times Per Week
2
3
2
2
2
2
2
2
2
2
Exercise Name Muscle 1 Muscle 2 Muscle 3
Bench Chest Triceps Delts
Biceps Biceps
CGBP Triceps Chest Delts
Dips Chest Triceps
DL Lower Back Quads Hamstrings
Face Pull Delts Upper Back
Flys Chest
FS Quads Hamstrings Glutes
HH Glutes Hamstrings
Hor Pull Upper Back Biceps
Hor Push Chest Triceps Delts
Leg Curl Hamstrings
Leg Ext Quads
LP Quads Hamstrings Glutes
OHP Delts Triceps
RDL Hamstrings Glutes Lower Back
Se Calves Calves
SL Quads Hamstrings Glutes
Squat Quads Hamstrings Glutes
St Calf Calves
Triceps Triceps
Ver Pull Upper Back Biceps
Ver Push Delts Triceps
Wt B Ext Lower Back
 Muscle 4 Muscle 5 Muscle 6

Glutes

Lower Back