#FREAKMODE volume training shocks your body into burning tons of fat and growing at the same time. Use it before a competition or add it to your training to stay ripped year-round.
by Alex Savva
Volume training is not for the weak. This program is for athletes looking to shock their muscles and shift into a “get ripped and grow” phase. My #FREAKMODE volume training protocol is based on the very popular German Volume Training (GVT) system, which is basically 10 sets of 10 reps.
I have done my share of GVT, but I have found that I get better results—and am less likely to fall victim to overtraining—with 8 sets of 8 reps. I’ve used this workout program many times over the years, and it’s helped me gain muscle and get ripped. Intensity undoubtedly plays a key role.
There are no rest periods between exercises or sets in this program, which drives the difficulty way up, cuts down on your time in the gym, and sends your metabolism into overdrive. This is a basic “pain and gain” workout protocol that will shock your system and help you break through any plateaus.
Note: Due to the intensity and muscle damage that this program elicits, you should only follow it for 4-6 weeks at a time.
GET FREAKY RIPPED
This plan calls for three weight-training workouts that you’ll crush each week to hit every major muscle group. Each session includes basic, compound movements for 8 torturous sets to stimulate maximum muscle fibers—which is why you are only hitting one exercise per body part. You’ll also perform some unique moves that might not be part of your everyday workout staple, like twisting dumbbell presses, rack rows, Zottman curls, and box squats.
Friday is leg day, followed by two days of rest, light cardio, or cross-training. Why allow more than a day of recovery? Well, because if you’re crushing these workouts and pushing yourself, you’ll have no other choice than to take a few days of rest.
If you do this program properly, your legs will be fried and light cardio is about all you’ll be able to manage. But don’t consider it backtracking by any means. In fact, the light cardio sessions will help speed recovery and reduce stiffness after your brutal leg session.
I’ve added a core exercise to each workout. Stick with one exercise only, so you don’t fatigue the core muscles to the degree that your strength and technique are compromised during compound lifts. The core exercise will also serve as some active recovery between each set.
Note: Don’t sacrifice form to hit the prescribed rep range for each exercise. If you can only do 5 quality reps on the last set, that’s better than cheating to get 8 and risking injury.
#FREAKMODE VOLUME TRAINING (FVT) SPLIT
- Monday: Chest and back
- Tuesday: Rest or HIIT
- Wednesday: Shoulders and arms
- Thursday: Rest or HIIT
- Friday: Legs
- Saturday: Rest or light cardio/cross-training
- Sunday: Rest or light cardio/cross-training
Watch the workout videos below, then print or download all the workouts so you can knock them out for the next 4-6 weeks!