High-volume 4-day body-part split inspired by a legendary 8x Mr. Olympia: Back, Legs, Chest, Shoulders & Arms. Heavy compound lifts with high reps.
Program at a glance
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 4×6 | 180 sec |
| Barbell Bent-Over Row | 3×10 | 120 sec |
| Lever T Bar Row (Plate Loaded) | 3×10 | 120 sec |
| Cable Pulldown (Pro Lat Bar) | 3×12 | 90 sec |
Day 2 — Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×10 | 180 sec |
| Lever Angled Leg Press | 4×12 | 120 sec |
| Barbell Walking Lunge | 3×12 | 120 sec |
| Lever Seated Leg Extension | 4×12 | 90 sec |
Day 3 — Chest
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4×12 | 120 sec |
| Barbell Incline Bench Press | 3×12 | 120 sec |
| Barbell Decline Bench Press | 3×12 | 120 sec |
| Dumbbell Fly | 4×12 | 90 sec |
Day 4 — Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 4×12 | 120 sec |
| Dumbbell Lateral Raise | 4×12 | 90 sec |
| Barbell Curl | 4×12 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 4×12 | 90 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Ronay Koluman is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.