Volume Vortex

Five days of moderate volume with high frequency. Hit everything multiple times per week for maximum growth stimulus. Volume accumulation is the name of the game.

IntermediateStandard sessionshypertrophy
Days a week5
Exercises20
Focus4muscles

Who it's for

A 5-day intermediate program with extra work for chest, back, shoulders and quadriceps: 20 exercises across 5 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

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

Day 1

Push A

Push focus

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Cable Fly
  4. 4Cable Lateral Raise

Day 2

Pull A

Pull focus

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Cable Row
  4. 4Barbell Curl

Day 3

Legs A

Leg focus

  1. 1Barbell Back Squat
  2. 2Leg Press
  3. 3Barbell Romanian Deadlift
  4. 4Leg Curl

Day 4

Push B

Push variations

  1. 1Dumbbell Incline Press
  2. 2Barbell Overhead Press
  3. 3Dips
  4. 4Cable Tricep Pushdown

Day 5

Pull B

Pull variations

  1. 1Barbell Bent-Over Row
  2. 2Lat Pulldown
  3. 3Cable Face Pull
  4. 4Dumbbell Hammer 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
Back18Optimal
Shoulders16.5Optimal
Biceps12Optimal
Chest12Optimal
Glutes12Optimal
Hamstrings12Optimal
Triceps12Optimal
Lats10.5Moderate
Quadriceps7.5Maintenance
Traps4.5Maintenance
Abs3Maintenance
Forearms1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans