Training plan for the volume phase | Bottom 2/5 training | Intensification techniques

This training plan is inspired by Kai Green's training plan. It is a combination of effective volume/strength training top/bottom along with push/pull/legs. It's simple, we'll train five times a week and the workout should fit into an hour and a half. We have two days a week to rest and recover. How you divide the days is up to you.

We should keep the training plan for at least twelve weeks and gradually try to increase the load at least a little bit. Here in this modified version we use intensification techniques. Volume training, often called hypertrophy training, is a form of exercise that focuses on increasing muscle mass.

Here are some key reasons why it's a good idea to incorporate volume training into your fitness program:

1. Muscle growth: the main goal of volume training is to promote muscle hypertrophy, which means increasing the volume of muscle cells. In this way, training can contribute to larger, firmer muscles.
2. Improving metabolism: Increasing muscle mass has a positive effect on metabolism. Muscles burn more calories even when at rest, which can promote the reduction of body fat and the maintenance of a healthy weight.
3. Bone and joint strengthening: Regular volume training can strengthen not only muscles, but also bones and joints. This can be helpful in preventing injury and promoting the body's overall resilience.
4. Improving body shape: Volume training can shape muscles and create a balanced, aesthetically pleasing appearance. A properly designed training program can emphasize certain body parts and achieve harmonious proportionality.
5. Strength enhancement: Gaining muscle mass is often related to an increase in strength. Thus, volume training can bring improvements in physical strength and performance.

Lower Body Training Plan:

* if an exercise is marked with a pause of "0 sec", it means that the exercise is in the superset

Recommended dosage of products by volume: