built with science

moderate
volume
workout routine
MODERATE VOLUME WORKOUT ROUTINE

TABLE OF CONTENTS
WORKOUT OVERVIEW 3 UPPER BODY 2 WORKOUT 22
UPPER BODY 1 WORKOUT 4 UPPER BODY 2 WORKOUT 23
UPPER BODY 1 WORKOUT 5 LOW INCLINE DUMBBELL PRESS 24
BARBELL BENCH PRESS 6 SEATED CABLE ROW
(MID/UPPER BACK FOCUSED) 25
LAT PULLDOWN 7
FLAT DUMBBELL PRESS 26
STANDING BARBELL OVERHEAD PRESS 8
CABLE LATERAL RAISES 27
SEATED MID-CHEST CABLE FLYES 9
A1. INCLINE DUMBBELL OVERHEAD EXTENSIONS 28
DUMBBELL CHEST SUPPORTED ROW
(MID/UPPER BACK FOCUSED) 10 A2. INCLINE DUMBBELL CURLS 29
LYING INCLINE LATERAL RAISES 11 UPPER BODY 2: EXERCISE ALTERNATIVES 30
UPPER BODY 1: EXERCISE ALTERNATIVES 12 LOWER BODY 2 WORKOUT 31
SHORTCUT YOUR TRANSFORMATION 13 LOWER BODY 2 (GLUTE FOCUSED) 32
LOWER BODY 1 WORKOUT 14 BARBELL DEADLIFT 33
LOWER BODY 1 (QUAD FOCUSED) 15 BARBELL HIP THRUST 34
LYING LEG CURLS 35
BARBELL BACK SQUAT 16
SEATED WEIGHTED CALF RAISES 36
A1. DUMBBELL ROMANIAN DEADLIFT 17
STANDING FACE PULLS 37
A2. SEATED LEG EXTENSIONS 18
WALKING LUNGES LOWER BODY 2: EXERCISE ALTERNATIVES 38
(QUAD-FOCUSED) 19 ADDITIONAL COMMENTS 39
STANDING WEIGHTED CALF RAISES DISCLAIMER 40
(BARBELL OR DUMBBELL) 20
LOWER BODY 1: EXERCISE ALTERNATIVES 21

@JEREMYETHIER 2
MODERATE VOLUME WORKOUT ROUTINE

WORKOUT OVERVIEW
Welcome to the MODERATE volume workout routine! This routine is designed with the “lower end”
of the volume range that research suggests will maximize gains. We recommend this routine as a good
starting point to maximize your growth until you potentially need more volume in the future.
Each of your muscles will be trained with about 10 total sets per week using a 4-day upper/lower
workout split.
Here’s an example of what your weekly schedule could look like:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper Lower Upper Lower

Rest Rest Rest
Body 1 Body 1 Body 2 Body 2

The exact days don’t matter, as long as you:

• Don’t do 3 consecutive workouts in a row without any rest days
• Don’t do 2 “upper body” or 2 “lower body” workouts in a row without any rest in between
• Are completing all 4 workouts per week
We have also created a free customized workout tracker specifically for the MODERATE workout
routine! Click the button below to download and save a copy of the customized tracker!

DOWNLOAD MODERATE WORKOUT TRACKER

Good luck!

@JEREMYETHIER 3
UPPER BODY 1
MODERATE VOLUME WORKOUT ROUTINE

UPPER BODY 1 WORKOUT

Exercise Sets Reps Rest Notes
(min)
Grip slightly outside shoulder-width,
Barbell Bench Press 3 8-10 2-3 min keep chest up, lower bar to level of
nipples, avoid flaring elbows out.

Grip outside shoulder width, lean back

Lat Pulldown 3 8-10 2 min
slightly, pull bar to just under chin.

Standing Barbell Press in straight line up, keep core and

3 6-8 2-3 min
Overhead Press glutes engaged, avoid arching back.

Set cables to chest height, squeeze

Seated Mid-Chest Cable Fly 2 10-15 1.5-2 min
arms together, pause at end position.

Dumbbell Chest Set bench 2 notches up from

Supported Row (mid/ 3 10-12 2 min bottom, angle elbows out, squeeze
upper back focused) shoulder blades together.

Set bench 2-3 notches up from

Lying Incline Lateral Raise 3 15-20 1.5-2 min bottom, use light weight, raise
arms in scapular plane.

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MODERATE VOLUME WORKOUT ROUTINE

BARBELL BENCH PRESS

STEP 1

STEP 1 SETUP
Lie down on the bench and position yourself such
that your eyes are directly below the racked bar.
Use a medium grip on the bar that’s slightly wider
than shoulder-width apart. Pull your shoulder
blades down away from your ears and pinch them
together to create a small space between your
lower back and the bench. Firmly plant your feet
on the ground. Unrack the bar and bring it over the STEP 1
level of your shoulders

STEP 2
Control the weight down while dropping your
elbows down at about a 45 to 60 degree angle from
your torso. The bar should travel down and slightly
forward and touch your chest at the level of your
sternum.

After the bar touches your chest, push the STEP 2

bar up and back to the starting position with
your arms fully locked out. The bar should
travel up and slightly back as you do this.
Think about pulling your arms together
as if you were trying to touch your biceps
together to move the weight up.

STEP 2
ADDITIONAL TIPS

Avoid bouncing the bar against your chest at

the bottom position and use control to simply
touch your chest. Whenever possible use a
spotter, especially with heavier loads.

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MODERATE VOLUME WORKOUT ROUTINE

LAT PULLDOWN

STEP 1: SETUP
Adjust the height of the seat or knee
pads so that your thighs are securely
locked underneath, with your feet flat on
the floor. Set your weight then stand up
and grab the bar with an overhand grip
just outside shoulder-width apart. Sit
back down with your thighs under the
pads. Tilt your upper back just slightly
backwards.
STEP 1
STEP 2
Pull your elbows down until the bar
reaches the level of your chin. Control
the weight back up until your arms are
almost fully straight, and then repeat for
another rep.

ADDITIONAL TIPS

To better engage the back muscles, you

can try using a thumbless grip and think
about pulling with the elbows rather than
with your hands. STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

STANDING BARBELL OVERHEAD PRESS

STEP 1: SETUP STEP 1

Set up the bar in a rack such that it’s at the level of

your armpits. Get under the bar and grab it with a
grip just outside shoulder-width apart. Tuck your
elbows so that they align directly under the bar
with your forearms vertical. Lift the bar up off
the rack, take 3 steps back, and plant your feet
about shoulder width apart with your toes slightly STEP 1
pointed outwards.

STEP 2
Squeeze your glutes, flex your quads, and brace
your core. Take a deep breath in through your nose
and then exhale as you press the bar straight up.
As you do so, slightly tilt your chin back to avoid
hitting it. Once the bar passes your head, you can
tilt your head back forward back into its neutral STEP 2
position. Press until your arms are straight.

STEP 3
Inhale as you lower the bar by dropping your
elbows into a roughly 45 degree angle in front of
your body until the bar reaches the level of your
upper chest. Pause here briefly, re-stabilize your
glutes and core if needed, and then continue for
your next rep.
STEP 3

ADDITIONAL TIPS

Avoid bending your knees and using leg drive to move

the weight up. This is a different exercise. Instead,
keep this a strict press by only using your upper body
to press the weight up.

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MODERATE VOLUME WORKOUT ROUTINE

SEATED MID-CHEST CABLE FLYES

STEP 1: SETUP
Move an adjustable bench over to the
middle of a cable machine, positioned a
couple of feet in front of it. Set the incline
to one notch down from the highest
STEP 1
position to about a 75 degree angle.
Adjust the height of the cables around the
level of your mid-chest. Grab each handle,
sit on the bench, and get your arms into
the starting position with your arms out to
your sides and elbows bent. At this point
your forearms should be lined up directly
with the cable.
Pull your shoulder blades down and back STEP 2
together. Plant your feet firmly on the
ground.

STEP 2
Use your chest to bring your arms
together with your arms straight in front
of you. Think about squeezing your biceps
in as if you were trying to bring them
together to better engage your chest. STEP 1
Pause at the end position briefly, slowly
control the weight back while bending
your arms until your elbows reach the
level of your torso, and then repeat for
another rep.

STEP 2

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MODERATE VOLUME WORKOUT ROUTINE
DUMBBELL CHEST SUPPORTED ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Set up an incline bench to an angle of about 30
degrees, typically the second notch up from
the bottom. Grab a pair of dumbbells using a STEP 1
thumbless grip and lay your chest on the bench
with your arms hanging down by your sides and
palms facing each other. Plant the balls of your
feet firmly into the ground with your legs fully
straightened or slightly bent.

STEP 2
To stabilize your body, bring your shoulders
down and away from your ears, squeeze your
STEP 2
glutes and flex your abs. Then, pull your elbows
back behind your body at about a 45 to 60
degree angle away from your torso. Squeeze
your shoulder blades together at the top
position.

STEP 3
Control the weight back down to the starting
position instead of letting it just drop. Let your
shoulder blades open up, reset, and then go into STEP 3
your next rep.

ADDITIONAL TIPS

Think about pulling with your elbows each rep in

order to better activate your back.

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MODERATE VOLUME WORKOUT ROUTINE

LYING INCLINE LATERAL RAISES

STEP 1
STEP 1: SETUP
Set up an incline bench to roughly a 45
degree angle, which is typically 2 to 3
notches up from the bottom of a bench.
Grab a pair of light dumbbells. Lay your
chest on the bench with your legs straight
for support and your arms hanging by your
sides.

STEP 2 STEP 1

Brace your core and squeeze your glutes.

From here, while keeping your arms just
slightly bent, raise your hands out in front
of you. As you do so, raise your arms in a
Y position in front of you. This is about 15
to 30 degrees in front of your body. Raise
the weight until your arms reach shoulder-
height, control them back down to the
starting position, and then repeat for more
reps.

ADDITIONAL TIPS
STEP 2
Note that this exercise does not require a lot
of weight, so if you don’t have light enough
dumbbells, you can try holding onto a 2.5
or 5 lb weight plate instead. To better help
with muscle activation, you can try using a
thumbless grip if using dumbbells and rather
than thinking about raising the weight up,
think about raising the weight out as if you
were pushing your hands out towards the
walls.

STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

UPPER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Flat Dumbbell Press https://youtu.be/g14dhC5KYBM

Flat Machine Chest Press https://youtu.be/sO8lFa9CidE

Barbell Bench Press Flat Smith Machine Chest Press https://youtu.be/3Z3C44SXSQE

Seated Flat Cable Press https://youtu.be/hPpNTAEDnxM

Neutral Grip DB Press* https://youtu.be/N-kUwH1uf9c

(Weighted) Pull-Ups https://youtu.be/w_yuTRQd6HA

Kneeling One Arm Lat Pulldown https://youtu.be/PkA-D-Ld4tE

Lat Pulldown
3 Point Dumbbell Row https://youtu.be/hrBLmuQ_vq8

Barbell Row (lat focus) https://youtu.be/tS5lKXxtNvE

Seated Dumbbell Shoulder Press https://youtu.be/DPXG3BJvl8A

Standing Dumbbell Shoulder Press https://youtu.be/jWriqmLrQqs

Standing Barbell Overhead Press
Seated Neutral-Grip DB Press* https://youtu.be/W35eREjZnhI

Half Kneeling Landmine Press* https://youtu.be/JOOS3MPCT8s

Standing Mid-Chest Cable Fly https://youtu.be/fyFVaCP9J-8

Pec-Deck Machine Fly https://youtu.be/rnV3y1P7894

Seated Mid-Chest Cable Fly
Dumbbell Fly https://youtu.be/WRn2hqy0gXU

Banded Push-Ups https://youtu.be/dI7LVElfMOg

Barbell Row (mid/upper back) https://youtu.be/FTCmwlfZ29A

DB Chest Supported Row
Seated Cable Row (mid/upper back) https://youtu.be/Q-5V5T55giY
(mid/upper back)
Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Dumbbell Lateral Raise https://youtu.be/zcO3sgAeLA0

Cable Lateral Raise https://youtu.be/1muit9qEctY

Lying Incline Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs

Wide Grip BB Upright Row (last resort) https://youtu.be/6BTMVh9AnCw

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MODERATE VOLUME WORKOUT ROUTINE

SHORTCUT YOUR TRANSFORMATION

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@JEREMYETHIER 13
LOWER BODY 1
MODERATE VOLUME WORKOUT ROUTINE

LOWER BODY 1 (QUAD FOCUSED)

Exercise Sets Reps Rest Notes
(min)
Experiment with foot stance, squat
Barbell Back Squat 3 8-10 2-3 min down to at least parallel, elevate
heels onto weight plates if needed.

A1. Dumbbell
3 8-10 -
Romanian Deadlift Perform dumbbell Romanian deadlift,
rest 1 minute, perform seated leg
extensions, rest 1 minute, then
A2. Seated Leg Extensions 3 10-15 - repeat for a total of 3 times.

Walking Lunges 8-10 Take steps forward, keep torso upright,

2 2 min
(quad focused) per leg drive knee forward towards toes.

Standing Weighted Calf Feet hip width apart, elevate toes on

3 10-15 1.5 min
Raises (barbell or dumbbell) weight plate, press up on big toes.

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MODERATE VOLUME WORKOUT ROUTINE

BARBELL BACK SQUAT

STEP 1
ATTENTION: For the barbell back squat, since the exercise
is quite technical, it is recommended that you watch the
full exercise tutorial video. If needed, perform the exercise
regression included in the video first if needed before
performing the full barbell back squat.

STEP 1: SETUP STEP 1

Set a barbell in a rack at about the height of your mid-chest. Face
the bar and grip it with your hands slightly wider than shoulder-
width apart. Duck under the bar and place it over the back of your
shoulders, letting it rest on your upper traps. Lift it out of the rack
by extending your legs. Take one step back with one foot, one step
back with the other one, and then use a third step to correct your
stance into an even position. The optimal foot stance will vary, but
STEP 2
first experiment with a stance that is just outside shoulder-width
with your toes pointed outwards at about 15 degree angle.

STEP 2
Plant your feet firmly into the ground, pull the bar down into
your upper back, and engage your core. Take a deep breath in
through your nose, and then squat straight down by bending at
your hips and knees. As you do so, the bar should remain over the
level of your midfoot and the weight should be evenly distributed
between your big toe, your little toe, and your heels. Your knees
should also be bending slightly outwards in the same direction
of your toes. Continue squatting down until your thighs reach at
least parallel or slightly below. From here, while keeping your core STEP 2
engaged, exhale and reverse the movement by extending your
legs, thinking about bringing the bar up towards the ceiling and
exhaling as you do so.
When done correctly, the bar should make an almost perfectly
vertical path down and up each rep. Depending on your anatomy,
your torso may end up more vertical or more bent over than
others, which is normal as long as you’re following the tips and
avoiding the common mistakes.

ADDITIONAL TIPS: If you find it difficult to reach full depth,

you can try elevating your heels onto weight plates to help
with ankle mobility.

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MODERATE VOLUME WORKOUT ROUTINE

A1. DUMBBELL ROMANIAN DEADLIFT

STEP 1

STEP 1: SETUP
Grab a pair of dumbbells, hold them by your sides, and
take a shoulder-width stance with your feet pointed
slightly outwards at about a 15 degree angle.

STEP 2 STEP 2
Contract your abs, take a deep breath in through your
nose, then descend by pushing your hips straight back.
Keep just a very slight bend at your knees and keep the
bar as close to your body as possible, ideally right above
the middle of your feet. As you descend, your hands
should move from a neutral position at your sides to
your palms facing towards you with the dumbbells held
horizontally in front of your legs. Lower the dumbbells
only until the point where you can’t push your hips back
without your lower back starting to round, usually at
knee level or mid-shin level.
STEP 2

STEP 3
Keep your core braced and then exhale as you reverse
the motion by pushing your hips forward and then
rotating the dumbbells back into the starting position
by your sides. Once your legs are fully straight, repeat
for another rep. Spend about 2-3 seconds on slowly
controlling the weight down, and then about 1 second to
bring the weight back up.

STEP 3
ADDITIONAL TIPS

To better engage the hamstrings, you can think

about pulling the floor back with your heels as you
come up.

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MODERATE VOLUME WORKOUT ROUTINE

A2. SEATED LEG EXTENSIONS

STEP 1

STEP 1: SETUP
STEP 1
Set up your back rest so that when you sit
down, your knees are aligned directly beside
the pivot point of the machine. For most
people, your knees should end up just past
the edge of the seat. Next, adjust the height of
your foot pad so that when you’re seated, your
legs are at a roughly 90 degree angle with the
pad resting just above your ankle.
STEP 2
STEP 2
Grab the handles on the side of the machine
and pull up on them by engaging your lats.
Brace your core, and then while keeping your
toes pointed straight up, use your quads to
extend your legs straight forward. As you do
so, keep your knees facing forward rather than
rotating them in or outwards. Extend as far up
as you can, pause briefly at the top, and then
STEP 2
control the weight all the way back down to
the starting position and repeat.

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MODERATE VOLUME WORKOUT ROUTINE
WALKING LUNGES
(QUAD-FOCUSED)

STEP 1

STEP 1: SETUP
With a pair of dumbbells held down by your
sides, stand straight with your feet together.
Brace your core.

STEP 2
Take a step forward with one leg, plant the front STEP 2
leg, and then sink down into a lunge position
by driving the knee of your front leg forward
towards your toes. You should travel down and
slightly forwards. Continue descending until
your front thigh is at least parallel to the floor
and the knee of your back leg should be almost
touching the floor. From here, pause briefly, and
then extend your front leg to push your body
STEP 2
straight up with your feet back together. Take
the next step with the other leg and continue
alternating until you finish the desired number
of reps on each leg.

ADDITIONAL TIPS
STEP 2
Avoid relying too much on your back leg to push
the weight up. Instead, think of your back leg as a
kickstand for balance. Keep 80-90% of the weight
in your front leg, and just 10-20% of the weight in
your back leg.

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MODERATE VOLUME WORKOUT ROUTINE
STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

@JEREMYETHIER 20
MODERATE VOLUME WORKOUT ROUTINE

LOWER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Quad-Focused Leg Press https://youtu.be/0nrW-q7-WRQ

Smith Machine Squat https://youtu.be/zSVi51Jp3eI

Barbell Back Box Squat* https://youtu.be/QryQO4VuPK8

Barbell Back Squat
Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Dumbbell Goblet Squat* https://youtu.be/nYDEYFXN2Rs

Bulgarian Split Squat (quad focus) https://youtu.be/r9XtxWSTlcg

Barbell Romanian Deadlift https://youtu.be/Q-2telZDPRw

Dumbbell Romanian Deadlift
Hyperextensions (back/hamstring) https://youtu.be/RU5d2H_OmSc

Sissy Squat https://youtu.be/3SeCC8ABZ_Q

Seated Leg Extensions Heel Elevated Goblet Squat https://youtu.be/l9crMLuT4II

Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Heel Elevated Split Squat https://youtu.be/bJE0-eZLa6E

Bulgarian Split Squat (quad focus) https://youtu.be/r9XtxWSTlcg

Walking Lunges (quad focus)
Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Toes-Elevated Smith
Standing Weighted Calf Raise https://youtu.be/_ChZv2iluM8
Machine Calf Raise
Leg Press Calf Raise https://youtu.be/s8yUXsZrgE0

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UPPER BODY 2
MODERATE VOLUME WORKOUT ROUTINE

UPPER BODY 2 WORKOUT

Exercise Sets Reps Rest Notes
(min)
Set bench 1-2 notches up from bottom,
Low Incline Dumbbell Press 3 8-10 2-3 min
keep chest up, avoid flaring elbows out.

Use wide grip handle if possible,

Seated Cable Row (mid/
3 8-10 1.5-2 min angle elbows out, squeeze
upper back focused)
shoulder-blades together.

Keep chest up, avoid flaring elbows

Flat Dumbbell Press 2 8-10 2 min
out, control the weight up and down.

Raise arm in scapular plane,

Cable Lateral Raise 3 15-20 1.5-2 min align cable with arm, think of
pushing hand "out" not "up".

A1. Incline Dumbbell

2 10-15 -
Overhead Extensions Perform incline dumbbell overhead
extensions, rest 1 minute, perform
incline dumbbell curls, rest 1 minute,
A2. Incline Dumbbell Curls 2 8-10 - then repeat for a total of 3 times.

@JEREMYETHIER 23
MODERATE VOLUME WORKOUT ROUTINE

LOW INCLINE DUMBBELL PRESS

STEP 1

STEP 1: SETUP
Set up an incline bench to about 15 to 30
degrees, typically the first to second notch up STEP 1
from the bottom. Grab a pair of dumbbells and
sit on the bench. Kick up the dumbbells one at
a time to get them into position with your arms
straight over your body. Pull your shoulder
blades down away from your ears and pinch
them together to create a small space between
your lower back and the bench. Firmly plant
your feet on the ground.
STEP 1
STEP 2
Brace your core and then control the weight
down by dropping your elbows to about a 45
to 60 degree angle from your torso. Allow your
hands to naturally turn in slightly. Continue
lowering until the weights reach around the
level of your chest, or as low as is comfortable STEP 2
for you.

STEP 3
Use your chest to push the weight back up until
your arms are fully locked out and directly over
your shoulders. Think about pulling your arms
together as if you were trying to touch your
biceps together to move the weight up.

STEP 3

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MODERATE VOLUME WORKOUT ROUTINE
SEATED CABLE ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Once you’ve found the attachment, get
into the starting position with your knees
slightly bent on the pad and back straight.

STEP 2
Brace your core and bring your shoulders STEP 2
down and away from your ears. Pull
your elbows back behind your body at
about a 45 to 60 degree angle away while
squeezing your shoulder blades together.

STEP 3
Control the weight back down to the
starting position, letting your shoulder
blades open up, and then go into your next STEP 2
rep. You can let your upper body round
forward to fully open up your back, as
long as your core remains tight and your
lower back doesn’t round excessively.

ADDITIONAL TIPS

You can use the V-bar attachment,

but a better option would be a wider STEP 3
handle setup so that your elbows can
flare outwards as you pull. If you don’t
have access to any of that, you can try
putting two handles over a lat pulldown
attachment and twist them to lock them in
place.

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MODERATE VOLUME WORKOUT ROUTINE

FLAT DUMBBELL PRESS

STEP 1

STEP 1 SETUP
Grab a pair of dumbbells and sit on the edge
of a flat bench. Kick up the dumbbells one
at a time as you lay back on the bench to get
them into position with your arms straight
over your shoulders. Pull your shoulder
blades down away from your ears and STEP 1
pinch them together to create a small space
between your lower back and the bench.
Firmly plant your feet on the ground.

STEP 2
Brace your core and then control the weight
down by dropping your elbows to about
a 45 to 60 degree angle from your torso. STEP 2
Allow your hands to naturally turn in slightly.
Continue lowering until the weights reach
around the level of your torso, or as low as is
comfortable for you.

STEP 3 STEP 3
Use your chest to push the weight back
up until your arms are fully locked out and
directly over your shoulders. Think about
pulling your arms together as if you were
trying to touch your biceps together to move
the weight up.

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MODERATE VOLUME WORKOUT ROUTINE

CABLE LATERAL RAISES

STEP 1

STEP 1: SETUP
Attach a handle to the cable and move it to the
bottom attachment. Face away from the cable
and reach behind your body to grab the handle
with one hand. Take a couple steps forward
and then a small step sideways towards the
direction of your working arm. You should STEP 1
end up with your hand by your thigh with the
direction of the cable headed back behind your
body.

STEP 2
Brace your core and squeeze your glutes. Keep
your arms just slightly bent and raise your arm
diagonally at about 15 to 30 degrees in front
of your body. Raise until your arm reaches
shoulder-height, control back down, and then
repeat for more reps. Switch arms after you’ve
rested for 30 seconds.

ADDITIONAL TIPS
STEP 2
To perform two arms at a time, grab the left cable
with your right hand and right cable with your
left hand. Turn so you face away from the cable
and take a few steps forward. While keeping your
arms just slightly bent, raise your arms into a wide
Y position in front of you. Raise until your arms
reach shoulder-height, control them back down,
and then repeat for more reps.

STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

A1. INCLINE DUMBBELL OVERHEAD EXTENSIONS

STEP 1

STEP 1: SETUP
Set up an adjustable bench to an incline
STEP 1
of about 45 degrees, which is typically
2-3 notches up from the bottom
position. Grab a pair of dumbbells and
lay your back onto the bench with your
arms straight over your shoulders and
palms facing in towards each other.
Brace your core, flatten your lower
back against the bench, and then while
keeping your arms straight, move them
back until they are parallel with your STEP 2
torso and lock them in this position.

STEP 2: EXECUTION
Keep your elbows locked and then bend
your forearms back behind your head
as far as you can. Extend your forearms
straight without moving your elbows to
get back into the starting position and STEP 2
then repeat for more reps.

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MODERATE VOLUME WORKOUT ROUTINE

A2. INCLINE DUMBBELL CURLS

STEP 1

STEP 1: SETUP
Set up an incline bench to just a slight angle STEP 1
back of about 60 degrees, which is typically 2
to 3 notches down from the top position. Grab
a pair of dumbbells and lay your back on the
bench with your arms hanging straight down
by your sides with your palms facing in and
your feet planted firmly on the ground.

STEP 2 STEP 2
Pull your shoulders down and away from
your ears and brace your core. While keeping
both of your elbows locked into place, curl
the weight up towards your shoulders. As you
do so, rotate your palms so that they face up
towards the ceiling at the top position. Lower
the weight back down to the starting position
letting your wrists rotate back into a neutral
position. Once your arms fully straighten,
repeat for another rep. STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

UPPER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Incline Machine Chest Press https://youtu.be/abc1fisYB3w

Low Incline Smith Machine Press https://youtu.be/R53nThQcdZo

Low Incline Dumbbell Press Low Incline Barbell Press https://youtu.be/jW4j7FoqudI

Low Incline Cable Press https://youtu.be/6qV1WZ_z0u0

(Banded) Decline Push-Ups https://youtu.be/LdahU9kB-u0

Dumbbell Chest Supported Row https://youtu.be/kNvy2_9Ji2w

Seated Cable Row (mid/upper back) Barbell Row (mid/upper back) https://youtu.be/FTCmwlfZ29A

Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Barbell Bench Press https://youtu.be/pCGVSBk0bIQ

Flat Machine Chest Press (Alternatives) https://youtu.be/sO8lFa9CidE

Flat Smith Machine Chest
Flat Dumbbell Press https://youtu.be/3Z3C44SXSQE
Press (Alternatives)
Seated Flat Cable Press (Alternatives) https://youtu.be/hPpNTAEDnxM

Neutral Grip DB Press* (Alternatives) https://youtu.be/N-kUwH1uf9c

Dumbbell Lateral Raise https://youtu.be/zcO3sgAeLA0

Lying Incline Lateral Raise https://youtu.be/upEqeI0F73M

Cable Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs

Wide Grip BB Upright Row (last resort) https://youtu.be/6BTMVh9AnCw

Overhead Rope Extensions https://youtu.be/7yoTblFCUQM

Cable Pushdowns* https://youtu.be/MlfCS_7ZLXA

Incline DB Overhead Extensions
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

Behind Body Cable Curls https://youtu.be/S2CNDlAY8kY

Incline Dumbbell Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c

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LOWER BODY 2
MODERATE VOLUME WORKOUT ROUTINE

LOWER BODY 2 (GLUTE FOCUSED)

Exercise Sets Reps Rest Notes
(min)
Hip-width stance, grip outside knees,
Barbell Deadlift 3 6-8 2-3 min
keep head/back/hips in straight line.

Squeeze glutes hard, knees 90

Barbell Hip Thrust 3 10-15 1.5-2 min degrees at top position, don't go
all the way down each rep.

Pull down on handles, avoid

Lying Leg Curls 3 10-15 1.5-2 min over-arching lower back, control
the weight up and down.

Point toes forward, lower heels as

Seated Weighted Calf Raise 3 10-15 1.5 min
far as possible, push up on big toes.

Use double rope attachment if

Standing Face Pulls 2 10 1 min possible, use light weight, perform
without Y-raise to make it easier.

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MODERATE VOLUME WORKOUT ROUTINE

BARBELL DEADLIFT
For the barbell deadlift, since the exercise is quite technical, it is
recommended that you watch the exercise tutorial video. STEP 1

STEP 1: SETUP
We’re going to cover the conventional deadlift, which involves a fairly
narrow stance.
Start with a barbell on the ground. If you have access to big bumper plates,
load the bar with those. If you aren’t going to be using any weight or only
have access to smaller weight plates, either elevate the bar onto a rack,
weight stack, or any elevated platform so that the bar starts at about the
level of your shins.
Stand under the bar with your feet about hip-width apart and toes pointed STEP 2
outwards slightly. When you look down at the bar, it should be directly
over your midfoot. Get down to grip the bar by pushing your hips back
with a slight bend in your knees. Keep your back straight as you do so,
and continue lowering until you’re able to reach the bar. With your arms
straight, grip the bar with an overhand grip that’s about shoulder-width
apart, which should be just outside of your knees. Bring the bar as close
to your shins as possible and tuck your chin down to align your neck with
your spine by gazing at the floor just a few feet in front of you.

STEP 2
Stabilize your body by thinking about bending the bar in half towards you
by engaging your lat muscles, and then pull your chest up and hips down
to wedge yourself into the bar. From here, brace your core and pull the STEP 2
slack out of the bar by lightly pulling up against it and pushing your feet
away from the floor.
From here, while maintaining a straight back and keeping your chest up,
pull up on the bar while pushing your feet down against the floor. As you
do so, the bar should travel in a perfectly straight line up over your midfoot
and should be kept as close to your body as possible. Once the weight
passes your knees, drive your hips forward and squeeze your glutes to
finish the lift. From here, control the weight back down by first pushing
your hips back and then once the weight passes your knees, bending
your knees until the weights touch the ground. Again, keep the bar as
close to your thighs and knees as possible as you do so. You can choose to
either perform touch and go reps, just lightly tapping the ground with the
weights each rep, or you can choose to let the weights fully settle on the
ground and reset your form before going into the next rep.
STEP 2
ADDITIONAL TIPS
If you still have trouble with rounding your back as you pull, try
lightening the weight and also consider elevating the starting
position onto weight plates to shorten the range of motion. This
is especially helpful for taller individuals or those with certain hip
structures that make getting into the deadlift position difficult. You
don’t need to lift from the floor unless you’re planning to compete as
a powerlifter.

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MODERATE VOLUME WORKOUT ROUTINE

BARBELL HIP THRUST

For the barbell hip thrust, since the exercise is
quite technical, it is recommended that you watch
the exercise tutorial video. STEP 1

STEP 1: SETUP
Grab a bench or any soft elevated platform that’s
about the height of your knees or shins. If needed,
put a pair of heavy weight plates behind it to
prevent it from sliding back as you perform the
movement. Next, grab a barbell, and load each side
with weight, ideally using the bigger bumper plates
STEP 1
if your gym has those available. If you’re new to this
movement, use just the barbell with no weight at
first. You’ll also want to use a thick pad or towel and
wrap it around the middle of the barbell for comfort.
Lay down with your upper back against the bench
and the bar sitting over your hips and your hands
holding the bar with an overhand grip just outside
your legs. From here, set your feet. You want them
positioned such that at the top of the hip thrust your STEP 2
knees are bent at a 90 degree angle and your shins
are vertical straight on top of your feet. Try a few
reps without weight to find the sweet spot position
for you. Once you’ve found the right distance, set
your feet at about shoulder-width apart or slightly
wider, with your toes pointed out at a slight angle.

STEP 2
Tuck your chin down and brace your core. Before
STEP 2
initiating the thrust, squeeze your glutes. Then,
while keeping your head and hips in a straight line,
continue squeezing your glutes as you push through
your heels to drive your hips forward to the top
position, moving the weight straight up. At the top
position, keep your core braced and pause for a
second or two while continuing to squeeze your
glutes. Control the weight back down by slowly
lowering your butt down towards the ground,
stopping at about halfway up from the bottom
position and then repeating for another rep.

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MODERATE VOLUME WORKOUT ROUTINE

LYING LEG CURLS

STEP 1: SETUP STEP 1

Set up your foot pad and seat so that:

Your foot pad is resting slightly above the
back of your heel.
Your knee is positioned directly beside
the pivot point of the machine. For most
people your knees will end up just slightly
off the very end of the pad or just at the
end of it.
In the starting position when your feet are
in contact with the foot pad, your knees
should be slightly bent rather than fully
extended. STEP 1

STEP 2
Once you get the set up down, contract
your abs, and pull down on the two handles
beside the machine by using your lat
muscles. From here, while keeping your
toes pointed down, curl the weight up
towards your butt as far as you can. Once
you reach the top, control the weight
back down until your legs almost fully
straighten, and then go back into your next
rep.
STEP 2

ADDITIONAL TIPS

Avoid fully extending your legs at the

bottom position. The first 15 degrees
or so of the movement actually
involves more of the calves, so cut
the range of motion short slightly by
stopping each rep a little before your
legs are completely straightened at
the top position.

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MODERATE VOLUME WORKOUT ROUTINE

SEATED WEIGHTED CALF RAISES

STEP 1

STEP 1: SETUP STEP 1

Sit on a flat bench and elevate your toes
onto a pair of weight plates in front of
you set at about hip width apart. You
ideally want about a 3-6 inch elevation.
Grab a pair of dumbbells and hold them
on your thighs. At this point your knees
should be bent to 90 degrees with your
toes on the edge of the platform and
heels resting on the ground. STEP 2

STEP 2
While keeping your toes on the platform,
push straight up onto your toes as far as
you can, keeping most of the pressure
on your big toe. Control your heel slowly
back down to the bottom position and
then repeat.
STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

STANDING FACE PULLS

STEP 1

STEP 1: SETUP
Move a cable to the top position. Using a double
rope attachment, grab the rope in each hand
with a neutral grip. Next, set the weight light
and take a few steps back away from the pulley.
STEP 1
From here, raise your arms so that they are
straight and directly facing the pulley.

STEP 2
Brace your core and squeeze your glutes. Pull
your hands towards your face, trying to get
the cable to the level of your forehead. As
you do so, pull back with both your elbows
and hands, such that at the end position your
arms are positioned in a “biceps flexing” pose
at a 90 degree angle with your hands directly
over your elbows. From here, slowly raise your
arms up into a Y position and then back down.
Then, straighten your arms back to the starting
position.

STEP 2
ADDITIONAL TIPS

If using a band, you would execute this the exact

same way, and simply use a wide overhand grip on
the band. The band will be quite challenging from
even just a few steps away, so position yourself
relatively closer to the band where there isn’t as
much tension.

STEP 2

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MODERATE VOLUME WORKOUT ROUTINE

LOWER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Sumo Deadlift* https://youtu.be/9rXKd-_DaRs

Trap Bar Deadlift* https://youtu.be/5mnlJtf-7WM

Barbell Deadlift Dumbbell Romanian Deadlift https://youtu.be/Xu4DxwKWzl4

Hyperextensions (back/hamstring) https://youtu.be/RU5d2H_OmSc

Glute Focused Leg Press https://youtu.be/p13BNdwR93A

Smith Machine Hip Thrust https://youtu.be/srYETmyq3_c

(Weighted) Single Leg Hip Thrusts https://youtu.be/FKD9-qezw08

Barbell Hip Thrust
Hyperextensions (glute focus) https://youtu.be/bsXgCaIIwCg

Reverse Hyperextensions https://youtu.be/yRvF177yb88

Seated Leg Curls https://youtu.be/81umRgyxIAU

Lying Leg Curls Swiss Ball Leg Curls https://youtu.be/uRBpd65dbYs

Dumbbell Lying Leg Curls https://youtu.be/Ot1MZipNLOQ

Seated Weighted Calf Raise Seated Bodyweight Calf Raise https://youtu.be/jW-cNnwRJ7E

Bent Over Dumbbell Face Pulls https://youtu.be/kA415Unr-_E

Standing Face Pulls (Weighted) Prone Arm Circles https://youtu.be/6D-4V_M8RJA

Wall Slides https://youtu.be/x4zjfuLXHVk

@JEREMYETHIER 38
MODERATE VOLUME WORKOUT ROUTINE

ADDITIONAL COMMENTS
For inquiries or customer support, email [email protected].
For exercise tutorials of the other exercises in this program, please
visit the exercise tutorial section of your program where in-
depth videos are provided for each.
After completion of this program, feel free to repeat
the program or use any of the other free workout PDF
options that are available at https://builtwithscience.com/
freeworkouts/.
While this workout routine is a great start, it will only get you
so far.
If you want to maximize your results, you need a program
that is customized around YOU and your body.
You’ll get faster results and avoid “wasting time”
using a workout routine that may not be optimally
designed for you.
So if you’re someone who wants to fast-track
your results and do everything you can to get the
best results possible, then we highly recommend
taking a look at our science-based programs.
To get started today, click the link below to take
our 60-second quiz to create the best program
for you and your body:

CLICK HERE TO JOIN TODAY!

Regardless of what you choose, you need to
prioritize getting stronger on your lifts and
progressively overloading every single week.
So push yourself!
Enjoy!

@JEREMYETHIER 39
MODERATE VOLUME WORKOUT ROUTINE

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure or copyrights are reserved.
heart disease, if you have ever experienced chest Built With Science™
pain while exercising, or if you have experienced may not be copied or
chest pain in the past month when not engaged used for any purpose
in physical activity. You should also consult your without express
physician, dietitian, or other qualified healthcare written consent.
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

@JEREMYETHIER 40
moderate volume workout routine