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IFBB Pro Terrence Ruffin - 2022 Olympia prep - Arms/Upper specialization (5X/week)

Hypertrophy Coach

Coach
Joe Bennett

This is the exact program Terrence Ruffin ran for his 2022 Mr Olympia prep.

The main focus is arms. The rest of the upper body gets extra frequency around them, because that is what Terrence needed going into that show. The volume and the proximity to failure were set for him at that point in his prep, not softened for a general audience.

Five sessions. Pull. Push and calves. Legs. Back, chest, delts and calves. Then arms. Your upper body gets trained four times across those five days. Legs get one hard session. Arms close the week with a day of their own.

It is written at zero to two reps in reserve, which is where a pro trains in prep. You can adjust that, and Joe says so in the program itself, but you should know what you are signing up for.

No junk volume. No random exercises. Just the block he actually ran.

$49
Get IFBB Pro Terrence Ruffin - 2022 Olympia prep - Arms/Upper specialization (5X/week)
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The Exact 2022 Olympia Prep Block
Not a template with a pro name on it. This is the block Terrence Ruffin ran going into the 2022 Mr Olympia, with the same structure, volume and exercise selection.
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Arms Get A Day Of Their Own
Arms are the stated focus, so they finish the week in a dedicated session instead of getting whatever is left after chest and back. They also get work inside the pull and push days.
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Upper Body Four Times In Five Days
Pull, push, then back with chest and delts, then arms. Four upper body exposures across five sessions, which is the frequency that makes an arm block actually work.
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Written At Zero To Two Reps In Reserve
This is prep intensity, not an off season block. Joe says in the program that you can adjust the proximity to failure to suit you, but as written it sits close to failure on working sets.
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Built In Logbook
Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.
Features
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Programming 5 days per week
Five training sessions per week with two rest days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbells, dumbbells and a cable stack
Recommended
Commercial gym machines, a preacher bench and a calf raise stati
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 - Pull

A

Single Arm Cable Pull Down

8, 12

B

Chest Supported Tbar Row

8, 12

C

RDL

2 x 8

D

Reverse Pec Dec

8, 12

E

Incline Cable Curl

12, 15

F

Single Arm DB Preacher Curls

12, 15

G

Ab Mat Crunches

2 x MAX

H

Wrist Curls

2 x 20

Monday
Week 1 - Push/Calves

A

Machine Incline Press

8, 12

B

Pec Dec Fly

12, 15

C

High Incline Machine Press

8, 12

D

Seated Cable Cross Extension

8, 12, 12

E

Behind The Back Cable Lateral Raises

8, 12

F

Seated Calf Raise

8, 12

G

Hanging Leg Raises

2 x MAX

H

Wrist Extensions

8, 12

Tuesday
Week 1 - Legs

A

Seated Leg Curl

2 x 8

B

Hack Squats Banded

8, 12

C

Lying Leg Curls

2 x 8

D

Leg Extensions

8, 12

E

Rear Foot Elevated Split Squats

8, 12

F

Prowler

2 x 60

Wednesday
Rest
Thursday
Week 1 - Back/Chest/Delts/Calves

A

Ab Mat Crunches

8, 12

B

Hip Loaded Calf Raise

8, 12

C

Chest Supported Machine Row Upper Back And Lat

8, 12

D

Roller Cable Flys

8, 12

E

Machine Pulldown

8, 12

F

Delt Cable Y Raise

8, 12

G

Seated Rope Pull Over

8, 12

Friday
Week 1 - Arms

A

Seated Cable Cross Extension

8, 12, 12

B

Single Arm DB Preacher Curls

8, 12

C

Smith JM Press

8, 12

D

Incline DB Curls

8, 12

E

Seated Overhead Rope Extension

8, 12, 12

F

Dumbbell Hammer Curls

8, 12

G

Wrist Extensions

8, 12

H

Wrist Curls

8, 12

Saturday
Rest
Coach
More from Hypertrophy Coach
coach-avatar Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the exact block I wrote for IFBB Pro Terrence Ruffin going into the 2022 Mr Olympia.

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What are you waiting for?

If your arms have stalled, the fix is not another set of curls at the end of back day. Train them the way a pro trains them in prep, with the frequency and the intensity to match. This is that block.

Get IFBB Pro Terrence Ruffin - 2022 Olympia prep - Arms/Upper specialization (5X/week)
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FAQs
Who is this program best for?
Lifters who want to bring up their arms and who already have a solid training base. It is a real Olympia prep block written at zero to two reps in reserve, so it assumes you can train hard and recover from five focused sessions.
Is this really Terrence Ruffin's program?
Yes. It is the exact block he ran for his 2022 Mr Olympia prep, with the same structure, volume and exercise selection.
Is this good for beginners?
Not really. The intensity is written for a pro in contest prep. If you are newer you can still run the structure, but be conservative with your loads and stay a rep or two further from failure for the first few weeks.
Do I need a full gym?
A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Joe notes in the program that you can swap any exercise for an equivalent option if your gym is missing something.

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