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Everything MUSCU does for you.

An AI-built program, 1,800 exercises on video, a guided workout and charts that fill in on their own.

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AI generatorFive questions, a complete program.

Ready programsAbs, glutes, weight loss, home.

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Guided sessionAn on-screen exercise, timed rest.

Exercise Library1,800 movements filmed.

ScheduleEach session on its own day.

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Progress trackingWeight, loads, shape and feeling.

Session reportThree questions, curves.

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Everything MUSCU does for your training.

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Objectif volume

Volume bodybuilding program

Le volume musculaire se construit avec un nombre de séries suffisant, des répétitions maîtrisées et une récupération réelle. Voici la logique complète, puis une semaine type en 5 séances que vous pouvez appliquer dès votre prochain entraînement.

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How many sets per week

A volume training program aims for one specific thing: to increase muscle size, not just performance on a bar. The main lever is the weekly work volume, that is to say the number of series per exercise multiplied by the number of repetitions and by the load used. For most exercisers, 10 to 20 sets per muscle group per week constitute a solid foundation. Below, the stimulus remains weak. Above that, fatigue accumulates faster than gains. Intensity matters just as much: each set must end two or three repetitions from failure, otherwise the fibers do not receive the necessary signal to develop.

Repetitions and rest times

The most used repetition range for muscle volume is 6 to 15. Heavy loads in 6 to 8 repetitions serve basic exercises like the bench press, squat or pulldown. Longer sets, 12 to 15, are suitable for isolation and small muscle exercises. The recovery time follows the same logic: 2 to 3 minutes on polyarticular movements, 60 to 90 seconds on isolation. Many beginners shorten this rest and lose weight set after set. However, it is the ability to increase the loads over the weeks that makes progress, not shortness of breath.

Spread the work over the week

An effective training program then distributes this work over time. Performing each muscle twice a week gives better results than a single, very long session, because protein synthesis falls approximately 48 hours after the exercise. It is for this reason that the 5 sessions/week format appeals to intermediate level practitioners: it allows you to split the volume, keep sessions of around an hour and place reminders on weak points, often the arms or shoulders. The rest depends on lifestyle: a slight calorie surplus, regular protein intake and seven to eight hours of sleep make gaining muscle mass much more understandable.

The typical week in 5 sessions

Five sessions divided into upper body, lower body and an arm booster, so that each muscle group is worked twice over seven days.

5 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From one week to the next, add one repetition or 2.5 kg on polyarticular exercises, and plan a lighter week every six to eight weeks.

Générer ce programme

Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Les repères

Four points that make the difference

The content of the sessions changes little from one practitioner to another; it is these variables that decide the outcome.

Le volume avant tout

Count your weekly sets per muscle rather than your gym hours. A muscle group that receives twelve to sixteen hard sets per week progresses faster than a muscle drowned in thirty sloppy sets.

La surcharge progressive

Without measured progression, the body has no reason to build more muscle mass. Write down each load and look to increase the loads or repetitions as the sessions progress.

La récupération

Muscle grows between workouts, not during. Proper recovery time between sets, 48 hours before returning to the same group and regular sleep are worth more than any intensification technique.

L'exécution

Full amplitude and controlled negative phase recruit more fibers than a swinging load that is too heavy. The basic exercises remain the spine, the isolation exercises finish the work.

Your volume program,
built and monitored by muscu.pro

A program generated for you

You indicate your level, your equipment and the number of sessions available, and the application builds the complete breakdown. The number of sets, repetitions and recovery time are calculated for your volume goal.

La séance guidée

Each exercise is displayed with its target load, remaining sets and an automatic rest timer. You follow the session without counting in your head or rereading a PDF file between two exercises.

Le suivi de progression

The loads, total volume and evolution by muscle group are recorded session after session. The application identifies exercises that are stagnating and adapts the load for the following week.

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Questions fréquentes

Is there a volume bodybuilding program in PDF?

A PDF has a limit: it no longer moves, whereas your training program must evolve every week. This is why muscu.pro maintains the same readability as a paper sheet, but updates the loads and the number of repetitions according to your actual performances.

How to work on arm volume in particular?

The arms respond well to high frequency. Place the triceps curl and extensions twice a week, at the end of the sessions, with 6 to 9 sets per muscle in total. Alternate a session of 8 to 10 repetitions with heavier loads and a session of 12 to 15 repetitions. The main thing is to keep a strict execution, without momentum from the lower back.

Can we gain volume with 3 or 4 sessions per week?

Yes. A format 4 times per week in upper body and lower body, or 3 times per week in full body, allows you to achieve sufficient weekly volume. You simply need slightly longer sessions and a greater choice of joint exercises. The 5 sessions/week format above all offers more comfort in distributing the work.

What is the difference between volume and mass gain program?

The volume program describes the way to train: numerous sets, medium repetitions, supervised recovery. Mass gain rather refers to the dietary context, with a caloric surplus. The two combine: without sufficient energy intake, the best program gives slow gains.

Is this program suitable for beginners?

A beginner can follow this by reducing the volume, for example three sets per exercise instead of four, and keeping two repetitions in reserve. The first months are mainly used to master the basic exercises. The transition to the full format becomes relevant after four to six months of regular practice.

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Bodybuilding program by objective

Weight gain bodybuilding program Cutting program Weight loss bodybuilding program Strength training program Strength training and cardio program

À voir aussi

Weight gain bodybuilding program → The dietary and training approach to gain quality weight. Bodybuilding program by frequency → 3, 4, 5 or 6 sessions per week: choose the format that fits in your schedule. Strength training program by muscle group → Target the arms, back, pectorals or legs as a priority. Générateur de programme → Get your personalized typical week in a few answers. Suivi de progression → Your loads and weekly volume recorded automatically.