VTS - The Complete Venom Training System Program

Unleash your inner beast and reach your bodybuilding goals with this unique and comprehensive five day muscle building split workout from Maurice Bright.

Workout Summary

Build Muscle
Split
Intermediate
10 weeks
5
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
Male & Female

Workout Description

About a year ago I came up with the Venom Training System. Now I want to present to you a complete program based entirely around its principles.

From head to toe and bicep to calves, we’re going to cover every body part. I am going to present to you detailed training sessions and protocols to follow. You will grit your teeth, feel pain and probably curse at me while lifting, but this program will induce muscle growth, contribute to strength gains and improve your conditioning in only 10 week’s time.

Get it? Got it? Good! Let’s begin…

Adjustable Dumbbell

The Venom Training Program

  • Monday - Arms
  • Tuesday - Legs
  • Wednesday - Back & Abs
  • Thursday - Chest & Shoulders
  • Friday - Arms
  • Saturday - Active Rest
  • Sunday - Rest
Monday
Arms
Exercise Sets Reps
Stretch (optional)
TRX warm-up (optional)
Standing Alternating Dumbbell Curls [giant exercise]. Heavy weight will be used for these sets; add 5lbs for last set. 3 10, 8, 5
Standing Dumbbell Curls (at the same time) [giant exercise]. Heavy weight will be used for these sets; add 5lbs for last set. 3 10, 8, 3
Barbell Preacher Curls [mini exercise]. Neither heavy or light weight will be used for these sets, simply a challenging amount. Add 10lbs for last 2 sets. 1, 2 20, 15
Hammer Cable Curls w/ Rope Attachment [mini exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
Single Arm Machine Bicep Curls [mini exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
Reverse Straight Bar Curls [mini exercise]. A challenging amount of weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 25, 20
Reverse Single Arm Dumbbell Curls on preacher pad [mini exercise]. Light weight will be used for these sets. 3 25, 20, 15
Lying Tricep Extensions [giant exercise]. Semi-heavy weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 12, 10
Single Arm Seated Tricep Extensions [mini exercise]. Light weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 25, 20
Single Arm Dumbbell Kickbacks [giant exercise]. A challenging amount of weight will be used for these sets. 1, 2 15, 12
Diamond Pushups [mini exercise] 1, 2 35, 30
Warm down and stretch
  • Rest for about 3 minutes after completing 1 giant exercise before going on to the next giant exercise. In the case of moving from 1 giant exercise to 1 mini exercise, rest for 2 minutes.
  • Rest for about 1 minute 30 seconds after completing 1 mini exercise before going on to the next mini exercise. In the case of moving from 1 mini exercise to 1 giant exercise, rest for 2 minutes.
  • Arm day giant in-between sets rest periods: Maximum 2 minutes 30 seconds, Minimum 1 minute ~.
  • Arm day mini in-between sets rest periods: Maximum 1 minute, Minimum 30 seconds ~.

Chest Cable Flyes

A giant exercise is an exercise that is required for the program. These exercises are the glue that holds this entire 10 week plan together.

Tuesday
Legs
Exercise Sets Reps
Stretch (optional)
TRX warm-up (optional)
Barbell warm-up (required)
Back Squats [giant exercise]. 1 set of 7 reps (75% of your max), 1 set of 7 reps (80% of your max), 1 set of 5 reps (85% of your max), 1 set of 3 reps (90% of your max) / Narrow stance. 4 7, 7, 5, 3
Squats: 1 set of 15 reps (Divide 90% of your max by 2 and add 7lbs, round if need to), 1 set of 12 reps (Add 15lbs from previous set), 1 set of 11 reps (Add 10lbs from previous set), 1 set of 10 reps (Add 15lbs from previous set). 4 15, 12, 11, 10
Angled Leg Press (narrow stance) [giant exercise]. A challenging amount of weight will be used for these sets. 3 15, 12, 10
Single Leg Press [mini exercise]. A challenging amount of weight will be used for these sets. 1, 2 12, 10
Quad Curls (or leg extensions to some) [giant exercise]. A challenging amount of weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 20, 15
Hamstring Curls [mini exercise]. Light weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 25, 20
Single Standing Leg Hamstring Curls [mini exercise]. A challenging amount of weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 15, 12
Calf Raises superset with Bodyweight Calf Raises [mini exercise]. A challenging amount of weight will be used for these sets. 1, 2 35, 30
Calf Raises on leg press machine [mini exercise]. A challenging amount of weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 25, 20
  • Rest for about 4 minutes after completing 1 giant exercise before going on to the next giant exercise. In the case of moving from 1 giant exercise to 1 mini exercise, rest for 3 minutes.
  • Rest for about 2 minutes after completing 1 mini exercise before going on to the next mini exercise. In the case of moving from 1 mini exercise to 1 giant exercise, rest for 3 minutes.
  • Leg day giant in-between sets rest periods: Maximum 3 minutes 30 seconds, Minimum 2 minutes 30 seconds ~.
  • Leg day mini in-between sets rest periods: Maximum 1 minute 30 seconds, Minimum 1 minute ~.

Dumbbell Bench Press

Scientifically, an individual builds muscle when consuming at least 1g of protein per lb of bodyweight (amongst a caloric surplus) coupled with intense training.

Wednesday
Back & Abs
Exercise Sets Reps
Stretch (optional)
TRX warm-up (optional)
Barbell warm-up (required)
Rack Pulls or Deadlifts (personal preference) [giant exercise]. 1 set of 7 reps (75% of your max), 1 set of 7 reps (80% of your max), 1 set of 5 reps (85% of your max), 1 set of 3 reps (90% of your max), 1 set of 45 reps (30% of your max), 1 set of 35 reps (35% of your max), 1 set of 25 reps (40% of your max), 1 set of 15 reps (45% of your max). 8 7, 7, 5, 3, 45, 35
One Arm Dumbbell Row [giant exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
Wide Grip Lat Pulldowns [mini exercise]. Heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 10, 8
Reverse Grip Lat Pulldowns [mini exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
Seated Cable Rows [giant exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 15, 12
Seated Cable Rows w/ Lat Pulldown attachment [mini exercise]. Semi-heavy weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
Freestyle for abs. This means the ab routine that follows your back regimen will be completely up to you to manifest. At least 4 exercises are required to be done.
Warm down and stretch
  • The resting guidelines for the back routine are the exact same guidelines mapped out for leg day.
  • As for abs, maximum resting in-between sets are 1 minute and minimum is 30 seconds; rest for 1 minute 30 seconds max when going from 1 exercise to another.

Decline Bench Sit Ups

Thursday
Chest & Shoulders
Exercise Sets Reps
Stretch (optional)
TRX warm-up (optional)
Barbell warm-up (required)
Barbell Bench Press or Dumbbell Bench Press (personal preference) [giant exercise]. 1 set of 7 reps (75% of your max), 1 set of 7 reps (80% of your max), 1 set of 5 reps (85% of your max), 1 set of 3 reps (90% of your max), 1 set of 45 reps (30% of your max), 1 set of 35 reps (35% of your max), 1 set of 25 reps (40% of your max), 1 set of 15 reps (45% of your max). 8 7, 7, 5, 3, 45, 35, 25, 15
Incline Barbell Bench Press or Incline Dumbbell Bench Press (personal preference) [giant exercise]. A challenging amount of weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 25, 20
Chest Press Machine (2 diff. grips used per set, overhand top grip then neutral middle grip) [mini exercise]. A challenging amount of weight will be used for these sets; add 10lbs for last 2 sets. 1, 2 12, 10
One Arm Chest Flies on either machine or using dumbbell on an incline (personal preference) [mini exercise]. A challenging amount of weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 20, 15
Diamond Pushups [mini exercise] 1, 2 40, 35
Single Arm Seated Overhead Dumbbell Presses [mini exercise]. A challenging amount of weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 12, 10
Standing Alternating Front Dumbbell Raises [mini exercise]. Semi-light weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 15, 12
Dumbbell Side Lateral Raises [mini exercise]. A challenging amount of weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 15, 12
Dumbbell T Raises [mini exercise]. Semi-light weight will be used for these sets; add 5lbs for last 2 sets. 1, 2 20, 15
Cable Side Lateral Raises [mini exercise]. A challenging amount of weight will be used for these sets. 1, 2 15, 12
Cable Rotator Cuff Pulls [mini exercise]. Light weight will be used for these sets. 1, 2 15, 12
Dumbbell Shrugs [mini exercise]. Heavy weight will be used for these sets. 1, 2 35, 30
Warm down and stretch
  • The resting guidelines for this routine will be the exact same guidelines mapped out for leg day.
Friday
Arms
Exercise Sets Reps
Repeat Monday's workout.
Saturday
Active Rest
Exercise Sets Reps
Stretch (optional)
Freestyle for abs
Long walk / jog / hike / swimming laps and/or etc.
Warm down stretch (optional)

Key Notes

Bodybuilder With ChainsMini exercise - An exercise that can be interchanged after 5 weeks, meaning you can replace them with an exercise of your choosing once you’ve hit the midway point of the program. These exercises typically burn fewer calories for energy than the giant exercises and are merely accessories in the routines.

Giant exercise - An exercise that is required for the program. These exercises are the glue that holds this entire 10 week plan together and will prove to deliver the best gains.

Adding weight - Every 2 weeks in the program (5 times total), you will be adding 5lbs to your overall max number. This will force the accumulative amount of weight you squat, rack pull/deadlift and bench press to increase as you progress in the program.

If you’re not instructed to add weight for a set then do NOT add any weight, gracias.

Free weight exercises - Are ALWAYS to be performed first in their respective routines; this is due to obvious safety reasons.

Forearms and calves - Have no giant exercises so free weights can be done last. This is the only exception.

Rest periods - Your rest periods will begin officially either when the new weight is applied, or when you’ve completed a set and aren’t adjusting the weight or your training station has been cleaned (which is encouraged by the way).

A stopwatch in some way, shape or form is required for this program in order to get spot on recordings of rest times.

Nutrition - I’m going to be honest here, there is no specific nutrition plan that comes with this program. I'm going to merely make suggestions in hopes of being some service to you guys in this department.

Scientifically, an individual builds muscle when consuming at least 1g of protein per lb of bodyweight (amongst a caloric surplus) coupled with intense training. Therefore I’d suggest utilizing this awesome little gem of info.

Also, given the volume of the program I’d also propose you undergo these 10 weeks while on a caloric surplus so you’re putting enough cals in your body for both energy and optimal growth. The program CAN be used on a caloric deficit nutritional plan (aka a cut or when shredding) but it will prove to be a lot tougher and require an abundance of protein and BCAAs to maximize results.

Supplements are cool and all but they are not required. Stick to food initially and sprinkle supplement use here and there if you prefer their company.

I’ve given you yet another blueprint folks…you now have 10 weeks to go from timid Timmy to awesome Arnold. See you on the other side!

17 Comments+ Post Comment

No Profile Pic
Posted Sun, 11/06/2016 - 01:45
Sean

Required barbell warm-ups offer zero explanation. Describe them per muscle group

No Profile Pic
Posted Fri, 05/06/2016 - 01:37
Skullgrinder

Hi There i used to do this workout about a year ago had great results but after getting married i got a bit lazy started eating real bad stuff so i packed on a lot of weight now i'm trying to get back into it but i don't see any results in fact i'm gaining weight and my body fat percentage is going up and muscle down is that even possible because i am busting my ass over here!!! Could it be that the electronic scale that i'm using is inacurate with bodyfat % and muscle mass? Becuase I,m on the 28 days to lean meal plan can anybody give me advice

No Profile Pic
Posted Tue, 12/08/2015 - 14:31
Nahum

I'm starting this program the next week, but I have a doubt: in many excercises it says add 5lbs for the last 2 series, when it consists in just 2 sets for that excersise. How should it be done? Have I missunderstood something? Thanks for the answer

No Profile Pic
Posted Sun, 08/09/2015 - 07:02
Adam

What's the difference between back squats and squats in leg day?

MikeWines's picture
Posted Mon, 08/10/2015 - 10:23
MikeWines

Adam,
They're the same, one just incorporates a giant set.

No Profile Pic
Posted Wed, 03/04/2015 - 14:15
John

I see many bicep workouts (7) and only 4 for triceps. Triceps are the biggest most important muscles in you arm, is there any explanation for this imbalance?

No Profile Pic
Posted Tue, 01/20/2015 - 23:35
Andrew

Since max percentages are such a big part of the big lifts (Bench, squat, and deadlift) how often should I be maxing out during the 10 weeks?

No Profile Pic
Posted Wed, 01/14/2015 - 12:03
Eduardo

Great System. However I have a question. I did not understand the exercise Seated Cable Rows w/ Lat Pulldown attachment. Is there any picture or video about it ?

No Profile Pic
Posted Wed, 01/28/2015 - 20:34
Alex

is Seated Cable Rows but with the pull down bar that looks like the pull up bar

No Profile Pic
Posted Thu, 01/08/2015 - 09:45
Martinez

Hey, I'm 17 years old and I want to start this program next week on Monday, so I was wondering if I would need to watch what I'm going to eat while starting this program? If that's the case can you please tell me what I won't be able to eat and what I'm allowed to eat. Can you please email me if that's possible with you. Thank you for the help :)

No Profile Pic
Posted Tue, 03/03/2015 - 20:42
Mesam Haider

Hey, Just calculate your macros according to your goals. This program is generally for strength gain so you wanna keep your proteins levels up. You can calculate your macros online.

No Profile Pic
Posted Mon, 11/24/2014 - 18:45
abulldog

I've just finished day two of this. Arms was tough, and has me sore. Legs? The name Venom is very appropriate. I get the feeling that this is going to be tough but rewarding.

No Profile Pic
Posted Sun, 11/30/2014 - 22:08
abulldog

I finished my first week following VTS, had my rest today and am back at it tomorrow. It's harsh, and I'm aching EVERYWHERE! but in a really good way. I don't remember ever being so up for a training session as I am for tomorrow's. I really wanted it to be tomorrow today. That cab=n only be a good thing.

No Profile Pic
Posted Thu, 11/20/2014 - 08:10
tony booker

I've noticed it says on the faint exercises last two sets add 10 pounds how many sets r there to do.

No Profile Pic
Posted Tue, 11/04/2014 - 15:59
tiwanun

What's the difference between back squats and sqauts?

No Profile Pic
Posted Mon, 11/03/2014 - 09:55
Sara

Will this also burn fat?

No Profile Pic
Posted Thu, 10/30/2014 - 08:53
Neil

45 rep sets of deadlift you say?.... That sounds like a sensible approach to powerlifting.

"Scientifically, an individual builds muscle when consuming at least 1g of protein per lb of bodyweight" would love to see the source for that.