Volume Ascending

Progressive volume increases week by week. Start conservative and build up to insane volume. Your muscles won't know what hit them. Adaptation is the name of the game.

AdvancedLong sessionshypertrophypowerbuilding
Days a week4
Exercises24
Focus4muscles

Who it's for

A 4-day advanced program with extra work for chest, back, shoulders and quadriceps: 24 exercises across 4 sessions a week.

Focus muscles: Chest, Back, Shoulders, Quadriceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

4 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push

Chest, shoulders, triceps

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Cable Lateral Raise
  5. 5Cable Tricep Pushdown
  6. 6Dips

Day 2

Pull

Back and biceps

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Cable Row
  5. 5Barbell Curl
  6. 6Cable Hammer Curl

Day 3

Legs

Full lower body

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Dumbbell Lunge
  5. 5Leg Curl
  6. 6Standing Calf Raise Machine

Day 4

Upper

Full upper body

  1. 1Dumbbell Bench Press
  2. 2Lat Pulldown
  3. 3Barbell Overhead Press
  4. 4Cable Face Pull
  5. 5Dumbbell Hammer Curl
  6. 6Dumbbell Lateral Raise

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders21High
Back18Optimal
Biceps15High
Glutes15Optimal
Hamstrings13.5Optimal
Triceps13.5Optimal
Chest12Optimal
Lats10.5Moderate
Quadriceps10.5Moderate
Calves4.5Maintenance
Traps4.5Maintenance
Abs3Maintenance
Forearms3Maintenance

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Run this program free.

Start Volume Ascending in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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