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IFBB Pro Terrence Ruffin 2022 Arnold Championship prep - Arm, chest and back specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

This is the off season block Terrence Ruffin and Joe ran heading into the 2022 season.

It is not a contest prep. It is the building phase that comes before one, and it is written to add size rather than to peak. The focus is arms and overall upper body, growing them at a slightly faster pace than the lower body.

Arms, back, chest and calves are each trained twice a week. Five sessions. Pull, push, lower, then a combined push and pull day, then arms on their own to finish.

Lower body is not abandoned. It keeps its own dedicated day and holds its ground while the upper body catches up. That is the trade a real off season block makes on purpose.

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

$49

Get IFBB Pro Terrence Ruffin 2022 Arnold Championship prep - Arm, chest and back specialization (5X/week)

The Off Season Block, Not A Prep

Not a template with a pro name on it. This is the block Terrence Ruffin ran in his off season heading into the 2022 season, written to add size rather than to peak for a stage.

Arms, Back, Chest And Calves Twice

Four body parts get two exposures every week. That frequency is what actually drives growth, and it is the whole reason the split is built the way it is.

Upper Body Grows Faster Than Lower

A deliberate imbalance. The upper body is pushed harder while the lower body holds with one dedicated day, because that is the shape Terrence needed. If your legs are already ahead, this is the trade you want.

Arms Finish The Week On Their Own

After the combined push and pull day, arms get a session to themselves. They are the stated priority, so they get fresh work instead of the last ten minutes of someone else's day.

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

Programming 5 days per week

Five training sessions per week with two rest days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Pull

Single Arm Cable Pull Down

8, 12

Chest Supported Tbar Row

8, 12

Chest Supported Machine Row Upper Back And Lat

8, 12

Low Back Extensions

8, 12

Reverse Pec Dec

8, 10

Single Arm Preacher Curls

8, 12

Incline Cable Curl

8, 12

Ab Mat Crunches

2 x MAX

Monday

Week 1 - Push

Incline Smith

8, 12

Roller Cable Flys

8, 12

High Incline Machine Press

8, 12

Cuff Lateral Raises

8, 12

Rope Cable Triceps Extensions

8, 10

Dips

2 x MAX

Hanging Leg Raises

Standing Calf

8, 10

Tuesday

Week 1 - Lower

Seated Leg Curl

8, 10

Hack Squats Banded

8, 12

Lying Leg Curls

8, 12

Leg Extensions

8, 10

Walking Lunges

2 x 20

Wednesday

Rest

Thursday

Week 1 - Push/Pull

Ab Mat Crunches

8, 12

Hip Loaded Calf Raise

8, 12

Machine Flat Press

8, 12

Machine Pulldown

8, 10

Seated Rope Pull Over

12, 15

Pec Dec Fly

8, 10

Friday

Week 1 - Arms

Seated Cable Cross Extension

8, 12

Single Arm Preacher Curls

8, 12

Smith JM Press Banded

2 x 10

Cable Neutral Grip Curls

8, 10

Seated Overhead Rope Extension

8, 10

Hip Loaded Calf Raise

8, 12

Incline DB Curls

2 x 8

Saturday

Rest

Coach

More from Hypertrophy Coach

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 off season block Terrence Ruffin and I ran heading into the 2022 season.

What are you waiting for?

Prep blocks peak what you already built. This is the part that builds it. Arms, back, chest and calves twice a week, for as long as it takes. This is that block.

Get IFBB Pro Terrence Ruffin 2022 Arnold Championship prep - Arm, chest and back specialization (5X/week)

FAQs

Who is this program best for?

Lifters in a building phase who want their arms and upper body to move faster than the rest. It is an off season block, so it is about accumulating size rather than peaking, and it suits someone who can train five days a week.

Is this really Terrence Ruffin's program?

Yes. It is the exact off season block he and Joe ran heading into the 2022 season, with the same structure, volume and exercise selection.

How is this different from the Olympia prep blocks?

This one is the building phase, not the peak. Joe calls it the off season program in his notes on it. The prep blocks are written at higher intensity for an athlete pointing at a stage date, while this one is built to add size with arms, back, chest and calves all trained twice a week.

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.