Push / Pull / Legs – Volume Ramping Workout
For this program we’re going to do a classic Push / Pull / Legs workout split, but we’re going to do so while implementing an advanced training strategy known as “Volume Ramping”.
The unique thing about Volume Ramping is that you will be increasing the training volume each week. This is in addition to striving for progressive overload by increasing the weights you lift.
In a nutshell, you’ll start off with a low volume workout and over the course of 3 weeks you’ll build up the workout volume to a peak. At this stage you’ll probably be feeling quite exhausted after your workouts and borderline “over training”… It’s at this stage when we drastically reduce the training volume back down and repeat the cycle.
The theory behind volume ramping is that as your body approaches overtraining and you’re at the peak of the high-volume phase, your adaptive energy is at its max. Then when you immediately drop the volume back down it allows your body to overcompensate for the stress of the high-volume training and use its adaptive energy for muscle growth.
It’s very similar to the idea of how bodybuilders will carb deplete for a few days and then carb load for a few days before a bodybuilding contest. When the body is in a carb depleted state and then immediately gets an abundance of carbs it will overcompensate and store extra carbs and glycogen in the muscle cells.
We’ve used a similar over-compensation principle when following the Cycle Bulking Diet – that’s available in the members area of the Total Fitness Bodybuilding Inner Circle.
I have used the Volume Ramping approach several times over the years in my own training with solid results from every cycle through. Each volume ramping cycle would lead to a mini growth spurt.
Progress is very predictable and easy to monitor with this workout because the variables are all constant except for the number of sets you perform each week.
The Push / Pull / Legs Volume Ramping Workout
• Push Workout # 1
• Pull Workout # 1
• Legs Workout # 1
• Push Workout # 2
• Pull Workout # 2
• Legs Workout # 2
There are 6 workouts total, and you could train 6 days per week if your schedule and recovery will allow for it. But if that doesn’t work for you, then you can simply space the workouts out according to your schedule.
You could train every other day, 2 days on – 1 day off, etc. Just go through the order of all the workouts as outlined, even if it takes you 2 weeks to complete all 6 workouts. Each time you do the workouts again, increase the volume by 1 set for your next round through.
This program starts off pretty easy with low volume and progressively builds up to higher volume each week.
This is how it will look…
Week 1 – 3 working sets per exercise
Week 2 – 4 working sets per exercise
Week 3 – 5 working sets per exercise
Week 4 – back down to 3 working sets per exercise
Throughout weeks 2 and 3 your workouts will get longer as you add more sets. So, you may have to budget extra time for the gym, especially if you are on a tight schedule.
WARNING:
This workout is an advanced program. You should have at least 1 year of consistent weight training experience before performing this workout because you’ll need to have a high level of fitness and good work capacity. If you have been training for less than 1 year, then you can try following the basic Volume Ramping Program that we have here.
Click The Links Below To Download The Full Push / Pull / Legs Volume Ramping Workout Of The Month
–>> Push / Pull / Legs Volume Ramping Workout Of The Month – PDF
–>> Push / Pull / Legs Volume Ramping Printable Workout Charts – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂