This is the Volume Day workout from the Powerlifting Program plan. It trains Quads, Chest, Hamstrings, Back and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 4 × 6 |
 Barbell Bench Press | 4 × 6 |
 Romanian Deadlift | 3 × 8 |
 Lat Pulldown | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 15 |
