My training program

Program Philosophy

The Volt Training Program is designed to be easy to follow, no matter your experience level or schedule. It focuses on steady, sustainable progress using the scientific principles of strength training and progressive overload.

You can follow the program 2 to 6 times per week, with or without equipment—at home, in a gym, or at a CrossFit box.

Program Structure

Each session features a primary strength exercise built around one of four key movement patterns:

Push (pressing movements)
Pull (pulling movements)
Leg (lower body focus)
Hinge (hip-dominant movements, like deadlifts)

Example: To improve my pull-ups and strict press, I train them twice a week. That means I only do one squat and one deadlift session per week.

Day	Exercice
Monday	Pull-Up
Tuesday	Strict-press
Wednesday	BackSquat
Thursday	Pull-Up
Friday	Strict press
Sunday	Deadlift

Progression

The program follows a Russian or Bulgarian-style progression. You’ll start at around 40–50% of your one-rep max (1RM) and keep the weight consistent for several weeks, gradually increasing only the training volume.

3 x 3
4 x 3
5 x 3
3 x 4
4 x 4
5 x 4
3 x 5
4 x 5
5 x 5

Once you reach 5 x 5, increase the weight by +5 kg and start a new cycle.

Important: Always finish each strength session with a max-effort set using either a lighter load or bodyweight, depending on the exercise.

Example : Week 1

Pull-Up : 3 x 3
Press : 3 x 3
Back Squat : 3 x 3
Pull-Up : 4 x 3
Press : 4 x 3
Deadlift : 3 x 3

Week 2

Pull-Up : 5 x 3
Press : 5 x 3
Back Squat : 4 x 3
Pull-Up : 3 x 4
Press : 3 x 4
Deadlift : 4 x 3

EMOM – Core segment

Each session includes an EMOM (Every Minute On the Minute) block based on the four movement patterns: Push / Pull / Leg / Hinge.

Note: If the day’s main strength exercise is a Pull, then the Pull element is removed from the EMOM.

How it works:

5 minutes per exercise
Each minute: perform a fixed number of reps (e.g., 6), then rest for the remaining time
5th minute: perform max reps

Example – EMOM Pull-Up:
1' : 6 reps → 20 seconds effort / 40 seconds rest
2' : 6 reps
3' : 6 reps
4' : 6 reps
5' : Max reps

Choosing EMOM Exercises

Follow this order: Push / Pull / Leg / Hinge / Core

The Core exercise replaces the movement pattern used for strength that day.
Adjust the exercise selection based on your goals (mobility, hypertrophy, etc.).
When organizing EMOMs, alternate upper and lower body exercises for better recovery and efficiency.

Example EMOM layout:

EMOM	Exercise
Strength	Pull-up
1	ATG Split Squat
2	Dips
3	Deadlift RDL
4	Hollow Hold

This approach gives more recovery between EMOMs, allowing you to perform each set more effectively.

Personal Example – Leg / Mobility Focus:
You’ll notice the variety of movements across full but different ranges of motion.

Day	Exercise
Monday	ATG Split Squat
Tuesday	Sissy Squat
Wednesday	Strength – Back Squat
Thursday	Cyclist Goblet Squat
Friday	Cossack Squat

Sample Week Emom

Type	Lundi	Mardi	Mercredi	Jeudi	Vendredi	Samedi
Force	Pull	Push	Leg	Pull	Push	Hinge
Push	Push-Up	-	Dips	Ring Dips	-	Bench
Pull	-	Pull-Up	CTB	-	Ring MU	Lat Pull Down
Leg	Air Squat	Lunges	-	Split Squat	Sissy Squat	Bulgarian Squat
Hinge	Hip Thrust	Hip Ext.	RDL	1-Leg RDL	KB Swing	-
Abs	Sit-Up	V-Ups	Hollow Hold	TTB	Russian Twist	Tuck Hold

Complete sample Week

Type	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Force	Pull up 3 x 3 @16kg 1'rest	Press strict 3 x 3 @45kg	Back Squat 3 x 3 @90kg	Pull up 4 x 3 @16kg	Press strict 4 x 3 @45kg	Deadlift 3 x 3 @120kg
EMOM	Strict Dips x 8 Goblet squat x 12 @ 20kg Single leg Hip Thrust Toes To Bar	8 ATG Split Squat 10kg Dbs 4 Chest to Bar dynamique 15 Hip Thrust Banded (vert) w/KB 32kg 5 Toes to Ring Strict	2 Banded Mu Bar 16 Swing KB Russe 7/7 Archer Push Up Tuck Hold 10 - 15"	8 Cyclist Squat @32kg 10 Dips Matador 9 Romanian Deadlift Def(20kg) @60kg 9 Abs Roll on knee	6/6 Cossack Squat 10kg Dbs 5 Chest to Bar dynamique 10 Hip Thrust Banded (vert) w/KB 32kg 5 Toes to Ring Strict	W.O.D 10 Rounds for time 5 Pull Up Strict 10 Push Up 15 Air Squat
Extra	Snatch Every 15' x 5' @ 45kg Every 20" x 5' @ 50kg Every 30" x 5' @ 55kg Every 45" x 5' @ 60kg Emom 5' @ 65kg +1kg par minute	Cardio / Run 5k Run Zone 2	Accesories 3 rounds 20 Biceps Curl @5kg 20 ForArm Curl @5kg 12 Lat. Raises @5kg	Clean & Jerk Emom 20' Clean & Jerk Départ 66kg + 1kg Minute	Cardio / Run 5k Run Zone 2	-
Focus	Handstand hold 10'	Handstand hold 10'	Handstand hold 10'	Handstand hold 10'	Handstand hold 10'	Handstand hold 10'

When to Increase Reps

If, during the 5th minute (max reps) of an EMOM, you perform 20–30% more reps than your target, increase your repetition goal.

Example:

Target: 10 reps
Actual: 13 reps → increase your next session’s goal to 11 reps per minute

Extras: Cardio, Weightlifting, Sports

You can add extra sessions based on your schedule. Examples include:

Cardio: running, cycling, etc. (2–3 sessions per week)
Olympic weightlifting: Snatch, Clean & Jerk
Combat or team sports: MMA, BJJ, basketball, etc.

Flexible Scheduling

The program can be followed 2–6 times per week.

At 2 sessions per week, choose 2 strength patterns (Push / Pull / Leg / Hinge) and follow the progression.
Avoid skipping too many loads between cycles to ensure steady progress.

Personal Results

+5 kg on my Pull-Up PR (from 16 to 21 kg)
+3 kg on my Strict Press
All achieved at 46 years old 😉