IFBB Pro Terrence Ruffin 2023 Off Season - LOW volume - appendage day (3X/week)
Hypertrophy Coach
This is the exact program Terrence Ruffin ran through his 2023 off season.
Stress was high and recovery was low, so Joe did the opposite of what most people do when progress stalls. He cut the volume right down and dropped the week to three training days.
This is also the block where Joe first wrote the arm and lower session that people now call appendage day. Pull. Push. Then arms and lower together. Three sessions, four rest days, and arms still the main focus.
It is written at one to two reps in reserve, not the zero to two of a contest prep. Low volume does not mean easy. It means nothing is wasted.
If your life is busy and your recovery is not what it used to be, this is what a pro did about it instead of quitting.
No junk volume. No random exercises. Just the block he actually ran.
A
Neutral Grip Pull Ups
2 x 8
B
Chest Supported Tbar Row
2 x 8
C
RDL
1 x 8
D
Machine Preacher Curls
2 x 8
E
Standing DB Curls
2 x 8
F
Cable Rear Delts
2 x 8
A
Hip Loaded Calf Raise
2 x 8
B
Machine Incline Press
2 x 8
C
Roller Cable Flys
2 x 8
D
High Incline Machine Press
2 x 8
E
Cross Cable Triceps Extensions
8, 10
F
Lying Cuff Lateral Raises
8, 12
A
Seated Cable Cross Extension
8, 10
B
Single Arm DB Preacher Curls
2 x 8
C
Seated Leg Curl
2 x 8
D
Hack Squats
2 x 8
E
Leg Press Quad Dominant
2 x 8
F
Hip Loaded Calf Raise
8, 12
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 low volume block I wrote for IFBB Pro Terrence Ruffin in his 2023 off season.
When life gets heavy, most people either force a program they cannot recover from or stop altogether. A pro did neither. He trained three days a week and kept growing. This is that block.
Get IFBB Pro Terrence Ruffin 2023 Off Season - LOW volume - appendage day (3X/week)
