FREAKMODE VOLUME TRAINING: The Ultimate High-Volume Workout for Muscle Growth
By Alex Savva
FREAKMODE Volume Training is designed for athletes and serious lifters ready to push their limits. This program combines old-school intensity with modern hypertrophy science — inspired by the legendary German Volume Training (GVT) method. The result? Maximum muscle fiber recruitment, rapid strength gains, and insane pump volume.
If you’re ready to build muscle size, definition, and endurance, this volume workout plan will challenge you like never before. Let’s dive into the full FREAKMODE Volume Training system and how to fuel it with the right supplement stack.
Weekly Workout Schedule
Monday Chest/Back Workout Tuesday REST or 20 min of Intervals Wednesday Shoulders/Arms Workout Thursday REST or 20 min of Intervals Friday Leg Workout Saturday REST or Light Cardio/Cross-Train Sunday REST or Light Cardio/Cross-Train
Chest/Back Workout
| Exercise | Sets | Reps | Tempo |
|---|---|---|---|
| Bench Press | 10 | 10 | 4-0-2-1 |
| Cable Back Row | 10 | 10 | 4-0-2-1 |
| Bicycle Crunch | 10 | 10 | 1-0-1-0 |
Shoulders/Arms Workout
| Exercise | Sets | Reps | Tempo |
|---|---|---|---|
| Dumbbell Shoulder Press | 10 | 10 | 4-0-2-1 |
| Neutral-Grip Chins | 10 | 10 | 2-0-2-1 |
| Dips | 10 | 10 | 2-0-1-1 |
| Reverse Crunch | 10 | 10 | 2-0-1-1 |
Leg Workout
| Exercise | Sets | Reps | Tempo |
|---|---|---|---|
| Squat | 10 | 10 | 4-0-2-1 |
| Lying Hamstring Curl | 10 | 10 | 2-0-2-1 |
| Vertical Chair Knee Raise | 10 | 10 | 2-0-1-1 |
The Workouts: How Volume Training Works
Each FREAKMODE workout hits every major muscle group with compound lifts and high total volume. You’ll perform 10 sets of 10 reps (10x10) for 1–2 key movements per body part — a technique proven to stimulate hypertrophy and metabolic overload.
When done properly, this style of volume training increases time under tension, muscle density, and recovery efficiency. Keep rest short (60–90 seconds) between sets to maintain intensity and promote growth hormone release.
Loads & Rest
Use approximately 50–60% of your 1-rep max for compound lifts. The goal is to complete all 10 sets of 10 reps with perfect form. Once you can, increase the weight by 5%.
Tempo Explained
Each number in the tempo (e.g., 4-0-2-1) represents seconds for each movement phase. Slow, controlled reps maximize muscle engagement and tension.
Example of 4-0-2-1 Tempo:
4 = Eccentric phase (lowering weight)
0 = Pause at bottom
2 = Concentric phase (lifting weight)
1 = Squeeze at top for contraction
Scientific Support for Volume Training
Research from McMaster University found that slower tempo resistance training increases protein synthesis and muscle growth compared to faster reps. (Burd et al., 2012)
Additional studies show longer time under tension per set increases EPOC (Excess Post-Exercise Oxygen Consumption), meaning your body continues burning calories long after your workout.
Fuel Your Gains with the FREAKMODE Supplement Stack
To perform at your best during this high-intensity volume training program, proper supplementation is key. The FREAKMODE STACK combines three powerful formulas designed to help you build lean mass, boost strength, and accelerate recovery:
- ALICHE’S FREAK: Pre-workout power and mental focus to crush each set.
- TEST FREAK 2.0: Supports natural testosterone levels and recovery.
- CREATINE HCL: Improves muscle volume, strength, and endurance.
Together, this stack fuels your FREAKMODE Volume Training with explosive power, stamina, and faster recovery — helping you push past plateaus and get results faster.
👉 Shop the FREAKMODE Stack here and experience the next level of volume-based training performance.
References
- Burd N.A., Andrews R.J., et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein synthesis responses in men. J Physiol. 590(Pt 2):351-62.
- Scott C.B. (2012). The effect of time-under-tension and weight lifting cadence on energy expenditure. Appl Physiol Nutr Metab. 37(2):252-6.
