Viktor & Ratio
Ratio
Hey Viktor, I've been crunching some numbers on different training splits—could use your muscle‑building experience to validate a model that optimizes workout volume for max strength gains. Want to dive into the data?
Viktor
Sure, give me the numbers and the split outline. I’ll check if the volume aligns with proven strength‑building principles and cut out any unnecessary fluff.
Ratio
Here’s a 4‑day split that balances volume and recovery for strength gains, with the total weekly volume per muscle group noted.
**Day 1 – Push (Chest, Shoulders, Triceps)**
- Bench Press: 4 × 6 @ 80 % 1RM (total 24 reps)
- Overhead Press: 3 × 5 @ 80 % 1RM (15 reps)
- Incline Dumbbell Press: 3 × 8 @ 70 % 1RM (24 reps)
- Triceps Rope Pushdown: 3 × 12 (36 reps)
- Lateral Raises: 3 × 12 (36 reps)
*Total push volume: ~120 reps*
**Day 2 – Pull (Back, Biceps)**
- Deadlift: 3 × 5 @ 85 % 1RM (15 reps)
- Bent‑Over Row: 4 × 6 @ 75 % 1RM (24 reps)
- Pull‑ups (weighted if needed): 3 × 8 (24 reps)
- Barbell Curl: 3 × 10 (30 reps)
- Face Pulls: 3 × 15 (45 reps)
*Total pull volume: ~138 reps*
**Day 3 – Legs (Quads, Hamstrings, Calves)**
- Back Squat: 4 × 5 @ 80 % 1RM (20 reps)
- Romanian Deadlift: 3 × 6 @ 70 % 1RM (18 reps)
- Leg Press: 3 × 10 @ 70 % 1RM (30 reps)
- Walking Lunges: 3 × 12 (36 reps)
- Standing Calf Raise: 4 × 12 (48 reps)
*Total leg volume: ~152 reps*
**Day 4 – Rest or Light Accessory Work**
- Optional light cardio or mobility
- Core routine (planks, hanging leg raises) 3 × 30 s
- Light accessory lifts if needed
**Weekly totals**
- Chest: ~48 reps
- Shoulders: ~60 reps
- Triceps: ~72 reps
- Back: ~78 reps
- Biceps: ~30 reps
- Quads: ~44 reps
- Hamstrings: ~36 reps
- Calves: ~48 reps
Adjust percentages based on your current 1RM. The rep ranges keep the overall volume in the 1,200–1,400 rep range per week, which aligns with the data I’ve seen for optimal strength adaptation. Let me know if you want a different emphasis or a periodization plan.
Viktor
Looks solid, but a few tweaks could push it further. The biceps volume feels low—consider adding an extra set of curls or hammer curls on pull day to hit that 30‑rep mark. Also keep an eye on the total rep range; around 1,200–1,400 reps is good for strength, but if you start plateauing, drop the weight a bit and add more sets. Make sure each set stays close to failure in the last rep or two—no room for slack. And don’t forget to periodize: every 4–6 weeks switch up the percentages or rep ranges to keep the stimulus fresh. If you stay disciplined, you’ll see those gains.
Ratio
Nice feedback. Add a fourth set of hammer curls on pull day, keeping them at 10‑12 reps, and drop the weight 5‑10 % for the last 2–3 weeks to keep the failure window tight. Rotate the 5‑8 rep range every 4 weeks, then switch to 3‑5 rep for a short burst, then back to 5‑8 for volume. Keep the weekly rep count in the 1,200–1,400 range and track progress; if you hit a plateau, tweak one variable at a time—volume first, then intensity. Keep the data, keep the discipline.