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IFBB Pro Terrence Ruffin 2021 Mr Olympia Split - Arm and Upper specialization (5X/week)

Hypertrophy Coach

Coach
Joe Bennett

This is the exact program Terrence Ruffin ran for his 2021 Mr Olympia prep.

He came into it off the best competitive season of his career, having placed second in the world at the 2020 Mr Olympia. The goal for 2021 was simple. Keep getting better.

The focus is arms, with high frequency across the whole upper body. What makes that survivable is a structure Joe calls reverse push and pull days. You train pull, push and lower, then come back later in the week and run pull and push again in reverse. The upper body gets trained four times across five sessions and you still recover.

Joe describes this one plainly in the program. It is advanced and not for the faint of heart. The volume and the proximity to failure were set for a pro in prep.

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

$49
Get IFBB Pro Terrence Ruffin 2021 Mr Olympia Split - Arm and Upper specialization (5X/week)
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The Exact 2021 Olympia Prep Block
Not a template with a pro name on it. This is the block Terrence Ruffin ran going into the 2021 Mr Olympia, with the same structure, volume and exercise selection.
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Reverse Push And Pull Days
Joe's own structure for making high frequency recoverable. You run pull and push early in the week, then run them again in reverse later on, so the upper body gets more work without repeating the same session.
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Arms Lead, Upper Body Follows
Arms are the main focus and the rest of the upper body gets extra frequency around them. Lower body still gets its own dedicated day, so nothing is abandoned while the arms catch up.
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Advanced, And Joe Says So
Joe describes this one in the program as advanced and not for the faint of heart. It is real prep volume from a top level Classic Physique athlete, so it assumes you can already train and recover hard.
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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 chest supported
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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

Chest Supported Machine Row Upper Back And Lat

8, 12

D

T Bar Rows

8, 12

E

Standing Cable Curls

12, 15

F

Reverse Pec Dec

8, 12

G

Ab Mat Crunches

8, 12

H

Wrist Curls

1 x 20

Monday
Week 1 - Push

A

Incline DB Press

8, 12

B

Roller Cable Flys

12, 15

C

High Incline Machine Press

8, 12

D

Lying Cuff Lateral Raises

10, 12

E

Rope Cable Triceps Extensions

2 x 20

F

Standing Calf Smith Machine

12, 15

Tuesday
Week 1 - Lower

A

Seated Leg Curl

8, 10

B

Pendulum Squat

8, 12

C

Lying Leg Curls

8, 12

D

Split Squats Safety Squat Bar

20, 30

E

Prowler

2 x 60

Wednesday
Rest
Thursday
Week 1 - Reverse Pull

A

Single Arm Preacher Curls

8, 12

B

Cable Hammer Curl

12, 22

C

Cable Rear Delts

12, 15

D

Cable Rope Pullover

12, 15

E

Rack Chins

2 x MAX

F

Hanging Leg Raises

2 x MAX

G

Wrist Extensions

1 x 20

Friday
Week 1 - Reverse Push

A

Seated Cable Cross Extension

12, 15

B

Smith JM Press Banded

8, 12

C

Delt Cable Y Raise

12, 15

D

Pec Dec Fly

12, 15

E

Incline Smith

12, 15

F

Hip Loaded Calf Raise

8, 12

G

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 2021 Mr Olympia.

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What are you waiting for?

High frequency upper body work falls apart when the sessions are just repeats of each other. Reverse push and pull is how a pro trains arms often and still recovers. This is that block.

Get IFBB Pro Terrence Ruffin 2021 Mr Olympia Split - Arm and Upper specialization (5X/week)
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FAQs
Who is this program best for?
Experienced lifters who want to bring up their arms and upper body. Joe calls this one advanced and not for the faint of heart, so it assumes you already train hard and recover well from five sessions a week.
Is this really Terrence Ruffin's program?
Yes. It is the exact block he ran for his 2021 Mr Olympia prep, with the same structure, volume and exercise selection.
What are reverse push and pull days?
It is Joe's way of adding upper body frequency without repeating the same session. You train pull and push early in the week, then run them again later with the order and the emphasis reversed, so the second exposure hits differently.
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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