Best Damn High Volume Workout: Option B, Upper/Lower Workouts?


I have a question regarding option B.
If you follow this protocol, does it mean that workout 3 has to be split up?
So, it would like this:


  • A. Machine compound quad-dominant exercise (leg press, hack squat, pendulum squat, etc.)
  • B. Glutes or hamstrings, lower stress compound lift (hip thrust, reverse hyper, glute-ham raise, etc.)


  • C1. Horizontal press machine (machine bench press, Smith machine bench, Smith machine incline, etc.)
  • C2. Horizontal row machine or pulley
  • D1. Vertical press machine
  • D2. Vertical pulling machine or pulley

Kind regards,


But, if you have 4 days, why not go with option 1?