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HTHN Strength

Intro:
The is a PPL split with a balance between all body parts. Average number of sets lies between 10-20 sets per muscle. I would not recommend adding more sets. This is the same program I used to add 20lbs of body weight over 6 months. 

Cardio: 
15 minutes incline walk preworkout
10-15min 3-3.5mph, 3-5% incline, if this is hard that should be a red flag. Steps between 8-12k. If high activity job remove pre workout walk, exchange for 10 min 1 min on/off echo bike or stair climber HIIT. 

Supplement recommendations:

Primary:
Magnesium Glycinate 1-2g
Curcumin 1-2g
Fish Oil 6g
Creatine 10g
600mg-1000mg Alpha GPC Pre Workout
Karbolyn 50g intra-workout

Secondary:
7-15mg Methylene Blue (user caution interaction with SSRIs)
100mg Zinc
2g Vitamin C
5,000-10,000iu Vitamin D + K combo
5,000-10,000iu Vitamin A
TUDCA 250mg

Steroid Users:
DHEA 50mg
Pregnenolone 50mg
Melatonin 50mg
L-Theanine 200mg

DM me on IG with any questions @DavidJJoplin

Hydration: 
.75-1 oz per pound of bodyweight
200lbs = 150-200oz water (Roughly a gallon+)
6-12+g Sodium 
3-6g potassium


That being said:

Split:
There's three ways to go about this depending the rest days you need per week:
- PPLPPLx (risky, 7 days)
- PPLxPPLx (tolerable, 8 days)
- PPxLxPPxLx (safe, 10 days)
You'll need to ignore the days in the calendar because the app doesn't allow for an asynchronous split like the 2nd and 3rd option. Simply just run the next day up and ignore the calendar. I ran the 2nd option and intermittently added an extra rest day depending on life, fatigue, etc. You can do whatever you want, but understand you will not be able to progress if you are under recovered. The 2nd and 3rd option is LIKELY your best choice. 

Diet:
You need to be bulking, full stop, the recovery demands are simply too high. +.5-.75lbs per week. Less than that you're more than likely leaving gains on the table and will be under recovered, too much and you'll like just get fat and need to cut this bulk shorter than necessary. 

- Protein: 1-1.25g/lbs
- Carbs: 2-4g/lbs
- Fat: .5-.8g/lbs

My favorite meal prep, this occupies two meals per day for me. 
- 2-3lbs ground beef (strain after cooking, then add the following back into the pan and mix)
- 1 onion diced
- 1/3 cup brown sugar
- 1/4 cup soy sauce
- salt, onion powder, garlic powder, pepper
- 2 cups spinach 
- 4 eggs per pound of ground beef (cooked in a separate pan)

Separate into tupperwares

Cook rice with 2 tbsp olive oil and 1/2 tsp of himalayan sea salt each day

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X Frame Classic Physique

Block 1

Block 2

Block 3

Pull/.5 Legs
Push
Legs - Quad Bias
Rest
Upper 
Lower - Post Bias

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Bodybuilding - 5 Day

Upper - Heavy Bench + Acc
Lower - Heavy Squat/DL + Acc
Rest
Push - Volume Bench + Acc
Legs - Volume DL/SQ + Acc
Pull - Accessories
Rest

If you familiar with and enjoyed PHAT by Layne Norton this is the one for you. I felt he included too many exercises and the accessories were kinda bland. This my sprinkle of spice on a great powerbuilding split.

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Powerbuilding - 5 Day

Upper - Heavy Bench + Acc
Rest
Lower - Heavy Squat/DL + Acc
Rest
Push - Volume Bench + Acc
Legs - Volume DL/SQ + Acc
Rest


If you familiar with and enjoyed PHAT by Layne Norton this is the one for you. I felt he included too many exercises and the accessories were kinda bland. This my sprinkle of spice on a great powerbuilding split.

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Powerbuilding - 4 Day

When setting your days it will have 6 days to set, this is because day 2, 4, and 6 are forced rest days so that 2 days can not be back to back. Day 1, 3, 5 are the actual training days. 

Day 1 - Bench Main, Squat Secondary
Day 2 - Deadlift Main, Bench Secondary
Day 3 - Squat Main, Bench Secondary

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