Volume Monsters - Phase 1
Terre Haute Intensity Resistance and Sports Training
Bodybuilding, PowerliftingThe Volume Monster program was born from the need to train like a monster, but with a methodical method of doing so with ample recovery. In my years of powerlifting, I was always known for the amount of volume that I could program and recover from, and the truth is, you too, can train like this.
This program is a blend of powerlifting and bodybuilding, also known more commonly as powerbuilding. We use big exercises for strength (squat, bench press, deadlift) and bodybuilding based exercises and programming for size and conditioning.
Get the show with the go, while training like a monster AND being healthy.
It can be done. And more importantly, I can ensure you that this programming will also be some of the most enjoyable training you've done. You'll look forward to hitting the gym every day.
In this particular 12 week phase, you'll get training five days per week, with a well rounded approach to all areas of strength and size. This is a phenomenal phase to run while trying to gain weight and strength but leave no stone unturned.
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
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
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
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
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
Brandon Smitley
Coach Brandon is a world record holding powerlifter, strength coach, and personal trainer based out of Indiana. He is committed to helping you with a no BS approach to getting better, whether that be at sports or being a bad ass in the weight room or on the platform.
No more excuses. You've got everything you need to have strength, size, and progress. Let's get you stronger and bigger in 12 weeks!
Get Volume Monsters - Phase 1
Dave Tate
CEO & Founder, Elitefts.com
Verified Athlete"Brandon Smitley is part of team “elitefts” and fills the role as one of our Coaches, Sponsors and Authors. This endorsement has been EARNED through the excellent results he has had with his clients and other team members of elitefts.com. We have no doubt Brandon can help take you to the next level."
Michael Tanner
Founder & President, Purdue Barbell
Verified Athlete"All of his programming and coaching is rooted in science, but, more importantly, has been tested in the trenches by himself and at least several of his clients. I look forward to continuing my relationship with Brandon, both as an athlete myself, but also as the leader of Purdue Barbell."
Wil Fleming
Owner, 1Kilo
Verified Athlete"Brandon is one of the best young coaches in the country. He has taken his experience as one of the best powerlifters in the world, and applied that dedication to helping others."
