Volume Monsters - Phase 1: Training by Brandon Smitley in TrainHeroic

Terre Haute Intensity Resistance and Sports Training

Bodybuilding, Powerlifting
Coach
Brandon Smitley

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday

A

Seated Leg Curl (Machine)

4 x 12

B

SSB Box Squat

6 x 6

C

Walking Lunges

3 x 10

D

Close Stance Leg Press

15, 15, 15, MAX

E1

DB RDL

3 x 10

E2

Hanging Leg Raise

3 x MAX

Monday

A

Cambered Swiss Angle Bar Bench Press

3 x 5

B

Slight Incline DB Bench Press

3 x 8

C

Machine Pec Dec Fly

3 x 15

D1

Seated DB Lateral Raise

4 x 12

D2

X Band Face Pull

4 x 15

E

Seated Overhead Press (Machine)

25, 20, 15, 10

Tuesday

A

Tri-Pod DB Row

3 x 8

B

Seated Cable Row

4 x 12

C

Single Arm Lat Pulldown

3 x 10

D

DB/KB Pullover

3 x 30

E1

Barbell Shrug

3 x 20

E2

Hollow Hold

3 x MAX

Thursday

A

Sumo Deadlift Off Mats/Blocks

6 x 5

B

Belt Squat

3 x 10

C

Front Foot Elevated (FFE) Split Squat

3 x 10

D

Inverse Curl

3 x 8

E1

Reverse Sled Drag

3 x 25

E2

Ab Wheel Fallout

3 x 12

Friday

A

Close Grip Bench Press With Shoulder Saver

3 x 6

B1

DB Skull Crusher

3 x 10

B2

DB Hammer Curl

3 x 12

C1

Single Arm Cable Tricep Pressdown

4 x 12

C2

DB Bicep Curl

4 x 8

D1

Close Grip Push Up To Shoulder Saver

3 x MAX

D2

Barbell Bicep Curl

3 x MAX

E

Chest Supported Rear Delt Raise

3 x 30

Volume Monsters - Phase 1