Volume Psycho

Maximum volume across six days for masochists who think German Volume Training is for beginners. Your muscles will beg for mercy. Recovery required between cycles.

AdvancedLong sessionshypertrophy
Days a week6
Exercises36
Focus17muscles

Who it's for

A 6-day advanced program with extra work for chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques and lower back: 36 exercises across 6 sessions a week.

Focus muscles: Chest, Back, Shoulders, Biceps, Triceps, Forearms, Traps, Lats, Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Adductors, Abs, Obliques, Lower Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

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

Day 1

Chest Volume

Chest destruction

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Dumbbell Bench Press
  4. 4Cable Fly
  5. 5Dips
  6. 6Cable Chest Press

Day 2

Back Volume

Back annihilation

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Cable Row
  5. 5Lat Pulldown
  6. 6T-Bar Row

Day 3

Leg Volume

Leg massacre

  1. 1Barbell Back Squat
  2. 2Barbell Front Squat
  3. 3Leg Press
  4. 4Barbell Romanian Deadlift
  5. 5Dumbbell Lunge
  6. 6Leg Curl

Day 4

Shoulder Volume

Delt demolition

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise
  4. 4Cable Lateral Raise
  5. 5Cable Face Pull
  6. 6Barbell Upright Row

Day 5

Arm Volume

Arm obliteration

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl
  4. 4Cable Tricep Pushdown
  5. 5Cable Rope Curl
  6. 6Dumbbell Overhead Tricep Extension

Day 6

Weak Point

Lagging parts

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Barbell Deadlift
  4. 4Pull-ups
  5. 5Dumbbell Shoulder Press
  6. 6Barbell Curl

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
Shoulders31.5Excessive
Back27Excessive
Triceps24Excessive
Biceps22.5Excessive
Chest22.5Excessive
Glutes22.5High
Hamstrings18High
Quadriceps18Optimal
Lats15Optimal
Traps9Moderate
Abs6Moderate
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

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