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IFBB Pro Terrence Ruffin Olympia prep 2020 - arm and calf specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

This is the exact program Joe wrote for Terrence Ruffin ahead of the 2020 Olympia.

The focus is arms and calves. Calves are the body part almost nobody programs seriously, and here they are trained across three of the five sessions rather than tacked onto the end of leg day.

The split runs by body part rather than by push and pull. Delts, triceps and calves. Back and biceps. Chest, triceps and calves. Then hams, calves and quads, and a final day of quads, hams and biceps. Triceps get two sessions, biceps get two, calves get three.

It is written at zero to two reps in reserve. This was a prep block for a top level Classic Physique athlete and the intensity reflects that.

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

$49

Get IFBB Pro Terrence Ruffin Olympia prep 2020 - arm and calf specialization (5X/week)

The Exact 2020 Olympia Prep Block

Not a template with a pro name on it. This is the block Joe wrote for Terrence Ruffin ahead of the 2020 Olympia, with the same structure, volume and exercise selection.

Calves Trained Three Times A Week

Calves are the body part most programs abandon. Here they get work in three separate sessions, which is the only honest way to train a muscle that recovers as fast as they do.

Arms From Four Angles Each Week

Triceps twice, biceps twice, spread across the week rather than crammed into a single arm day. That is what a real arm specialization looks like on a sheet.

Split By Body Part, Not Push Pull

Delts with triceps and calves, back with biceps, chest with triceps and calves. Grouping by body part lets the priorities repeat without running the same session twice.

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 standing calf ra

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Delts, Triceps, Calves

Lying Cuff Lateral Raises

3 x 8

Reverse Pec Dec

3 x 8

Machine Shoulder Press

3 x 8

Single Arm Cuff Cable Extensions

3 x 8

Hip Loaded Calf Raise

3 x 8

Monday

Week 1 - Back and Biceps

Chest Supported Tbar Row

3 x 8

Single Arm Cable Pull Down

3 x 8

Banded Rack Deadlifts

3 x 8

Seated Cable Curls

3 x 8

Tuesday

Week 1 - Chest, Triceps, Calves

Smith Machine Chest Press Slight Decline

3 x 8

Roller Cable Flys

3 x 8

Machine Incline Press

3 x 8

Cross Cable Triceps Extensions

3 x 8

Hip Loaded Calf Extensions

3 x 8

Seated Calf Raise

3 x 8

Wednesday

Rest

Thursday

Week 1 - Hams, Calves, Quads

Seated Leg Curl

3 x 8

Hip Loaded Calf Raise

3 x 8

Leg Extensions

3 x 8

Lying Leg Curls

3 x 8

Hack Squats Banded

3 x 8

Sled Push

3 x 60

Friday

Week 1 - Quads, Hams, Biceps

Single Arm Cuff Cable Extensions

3 x 8

Single Arm Preacher Curls

3 x 8

Smith JM Press

3 x 8

Dumbbell Hammer Curls

3 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 block I wrote for IFBB Pro Terrence Ruffin ahead of the 2020 Olympia.

What are you waiting for?

Calves and arms are the two body parts everyone calls genetic and then trains like an afterthought. Here they are the whole point, three and four times a week. This is that block.

Get IFBB Pro Terrence Ruffin Olympia prep 2020 - arm and calf specialization (5X/week)

FAQs

Who is this program best for?

Lifters who want their arms and calves to move, and who already have a training base. It is a real Olympia prep block at zero to two reps in reserve, so it assumes you can train hard across five sessions a week.

Is this really Terrence Ruffin's program?

Yes. It is the exact block Joe wrote for him ahead of the 2020 Olympia, with the same structure, volume and exercise selection.

Can calves actually grow from this?

Frequency is the honest answer. Calves recover fast, so training them three times a week gives them far more chances to grow than the two sets most people add to the end of leg day. Nothing here promises you genetics you do not have.

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.