Training plan for the volume phase | Training top 1/5 | Intensification techniques
Author: Training plan inspired by Kai Greene
This training plan draws inspiration from the methodology of famous bodybuilder Kai Greene. It is a combination of effective volume-strength training in the top/bottom style along with the popular push/pull/legs method. The plan is simple, clear and focused on maximum efficiency - we train five times a week, with each workout lasting approximately one and a half hours. We have two days a week set aside for rest and recovery, which you can plan according to your needs.
The plan is designed for a minimum of twelve weeks, during which time you should try to gradually increase the load, at least by small amounts. This modified version also includes intensification techniques to increase the effectiveness of the workout.
Why include volume training in your program?
1. Muscle growth
Volume training, also known as hypertrophy training, focuses on developing muscle mass. This type of training promotes an increase in muscle cell volume, leading to visible muscle growth and firming.
2. Improving metabolism
Higher muscle mass increases resting metabolic rate. As a result, the body burns more calories even at rest, which can help reduce body fat and maintain a healthy weight.
3. Strengthen bones and joints
Regular exercise of this type not only strengthens muscles, but also contributes to the strength of bones and joints. This helps prevent injuries and improves overall physical endurance.
4. Shaping the body
Volume training allows you to shape your muscles and improve your body proportions. Thanks to a well-thought-out training program, certain areas can be targeted and a harmonious and aesthetic appearance can be achieved.
5. Increase strength
With the growth of muscle mass goes hand in hand with an increase in physical strength. Thus, this type of training not only improves the visual aspect, but also contributes to increased performance and physical endurance.
This training plan offers a structured approach to building muscle mass and overall fitness. If you follow it with an emphasis on progressive loading and recovery, the results will soon come.
Training plan for the upper body:
| Exercise | Series | Repetitions | Pause |
| Bench Press | 5 | 5 (rest break of last series) | 60 sec |
| Axis pull-ups in front of the body | 5 | 5 | 60 sec |
| Axis shoulder presses in standing | 4 | 12 (drop set last set) | 60 sec |
| Peck Deck | 4 | 12 | 0 sec |
| Pull-ups on the pulley | 4 | 12 | 0 sec |
| Pulling down the upper leg | 4 | 12 (drop set last series) | 60 sec |
| Bicep lifts on incline bench | 4 | 20 (drop set last set) | 0 sec |
| Overhead pulldowns on triceps | 4 | 20 (drop set last set) | 0 sec |
| One arm curl with one arm curl | 4 | 20 | 60 sec |
* if the exercise is marked with a pause "0 sec", it means that the exercise is in the superseries
* drop set
* rest pause
Recommended dosage of products by volume:
Pre-workout
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Post-workout
Kulturistika.com New 100% Whey Protein
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Post-workout
Kulturistika.com New 100% Cluster Dextrin
Tento vysoce efektivní sacharid dobyl svět sportovní výživy a nyní ho můžete zakoupit i u nás v našem brandovém balení! Poskytuje 48,8g prémiového sacharidu s postupným uvolňováním v jedné porci 50g. Smíchat s New 100% Whey Proteinem.
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