Volumize V12: Pyramids & Reverse Pyramids

The Volumize V12 program is a 12-week workout plan designed to help you build muscle and get stronger. It uses different training techniques to keep your workouts effective and challenging. No matter your fitness level, this program will help you break through plateaus and achieve your fitness goals.

Here’s how it works:

Phase 1: Volume Training (Weeks 1-4)

	•	Goal: Build muscle endurance and volume
	•	Focus on high-rep workouts to increase muscle stamina and size.

Phase 2: Pyramid Training (Weeks 5-8)

	•	Goal: Increase strength
	•	Gradually increase the weight with each set to build strength progressively.

Phase 3: Reverse Pyramid Training (Weeks 9-12)

	•	Goal: Maximize strength gains and enhance muscle definition
	•	Start with heavy weights and decrease the weight as you do more reps to boost strength and define muscles.

Whether you’re just starting out or have been working out for years, the Volumize V12 program will guide you through a structured plan to transform your body and reach new fitness heights.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

1 set of light dumbbells shoulder presses (15 reps)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Seated Dip (Machine)

Tricep Pushdown (Cable)

Cardio

Upper Body Push + Cardio

Kettlebell Swing

Battle Ropes

Med Ball Slam

Goblet Squat

Push Up

Sit Up

Full Body + Abs

Deadlift (Barbell)

Glute Bridge (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Calf Raise

Lower Body + Cardio

1 set of light dumbbell shoulder presses (15 reps)

Upper Body + Cardio

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Barbell)

Face Pull

Upper Body Pull + Cardio

Pull-Up (Bodyweight)

Cardio: 5-10 minutes of light cardio (jogging, cycling, or jumping jacks) to increase heart rate

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