Volym LogoVolym
Volym Foundation

Volym Foundation

Master the basics, build strength, and unlock your potential with Volym Foundation. This 5-day split program is designed to target every major muscle group through a balanced mix of compound lifts and accessory work. Ideal for those looking to establish a strong foundation while progressing towards their fitness goals, Volym Foundation combines structure, efficiency, and proven exercises to deliver results.

Structure:

  • Duration: 5 days per week
  • Focus: Balanced muscle-building and strength training
  • Level: Intermediate to Advanced

What to Expect:

  • Day 1: Legs (Quad Focus)
  • Day 2: Pull (Back and Biceps)
  • Day 3: Push (Chest, Shoulders, and Triceps)
  • Day 4: Legs (Posterior Chain)
  • Day 5: Mixed Upper (Full-body focus)

Whether you're looking to break through plateaus or solidify your fitness journey, Volym Foundation ensures you’re building on the right principles.

Sessions:

5

Difficulty:

Advanced

Equipment:

Full Gym

Sessions

Day 1 - Legs - Quad

Barbell Squat
Barbell Squat
6 sets
Hack Squat
Hack Squat
4 sets
Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat
4 sets
Leg Extension
Leg Extension
3 sets
Machine Leg Curl
Machine Leg Curl
3 sets
Standing Barbell Calf Raise
Standing Barbell Calf Raise
5 sets

Day 2 - Pull

Barbell Overhead Press
Barbell Overhead Press
6 sets
Lying T-Bar Row
Lying T-Bar Row
5 sets
Pull-Up
Pull-Up
4 sets
Dumbbell Bent Over Row One Arm
Dumbbell Bent Over Row One Arm
3 sets
Seated Cable Rows
Seated Cable Rows
3 sets
Dumbbell Hammer Curl
Dumbbell Hammer Curl
3 sets
EZ Bar Preacher Curl
EZ Bar Preacher Curl
3 sets

Day 3 - Push

Barbell Bench Press
Barbell Bench Press
6 sets
Incline Barbell Bench Press
Incline Barbell Bench Press
4 sets
Chest Dip
Chest Dip
4 sets
Seated Cable Chest Fly
Seated Cable Chest Fly
3 sets
Lying Dumbbell Triceps Extension
Lying Dumbbell Triceps Extension
3 sets
Cable Triceps Pushdown
Cable Triceps Pushdown
3 sets
Cable Lateral Raise One Arm
Cable Lateral Raise One Arm
3 sets

Day 4 - Legs - Posterior Chain

Sumo Deadlift
Sumo Deadlift
6 sets
Barbell Romanian Deadlift
Barbell Romanian Deadlift
5 sets
Kettlebell Step Up
Kettlebell Step Up
4 sets
Lying Leg Curl
Lying Leg Curl
4 sets
Seated Machine Calf Raise
Seated Machine Calf Raise
5 sets

Day 5 - Mixed Upper

Incline Barbell Bench Press
Incline Barbell Bench Press
3 sets
Lying T-Bar Row
Lying T-Bar Row
3 sets
Chest Dip
Chest Dip
3 sets
Pull-Up
Pull-Up
3 sets
Dumbbell Hammer Curl
Dumbbell Hammer Curl
3 sets
Face Pulls
Face Pulls
3 sets
Seated Reverse Fly
Seated Reverse Fly
3 sets