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HTHN Strength

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

Block 1

Block 2

Block 3

SBD+ Arms, 
Push, 
Pull + Legs, 
DBS + Arms, 
Torso + Legs, 

Feel free to swap any accessories you don't like or on your next run through if repeating cycle. I recommend keeping main lifts the same unless its a close variation or swapping to a non variation SBD for specificity reasons.

Powerbuilding

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5 Day Powerbuilding w/ SBD Days

Intro:
The is a PPLPPLx split with a balance between all body parts. Average number of sets lies between 8-15 sets per muscle group. I would not recommend adding more sets. This is the same program I used to add 20lbs of body weight over 6 months. 

Download my Habit Hack Ebook at HTHNstrength.com for more info on setting up your diet, steps, sleep, etc. 

https://www.hthnstrength.com/clothing-bloodwork-and-programs/p/habit-hack-ebook

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Classic Physique 6 Day

Intro:
The is a PPLxULx split with a balance between all body parts. Average number of sets lies between 8-15 sets per muscle group. I would not recommend adding more sets. This is the same program I used to add 20lbs of body weight over 6 months. 

Download my Habit Hack Ebook at HTHNstrength.com for more info on setting up your diet, steps, sleep, etc. 

https://www.hthnstrength.com/clothing-bloodwork-and-programs/p/habit-hack-ebook

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Classic Physique 5 Day

Glutes
Upper A
Glutes/Legs
Upper B
Quads/Legs

Female Bodybuilding

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

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Bodybuilding - 5 Day, slight leg focus

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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Powerbuilding - 3 Day

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2 SBD 2 Accessory Conjugate 

Block 2 

Torso
Limbs
Torso
Limbs

Volume Per Bodypart (direct =1 and indirect = .5): :
Chest/front delts: 8
Upper Back: 7.5
Lats: 7.5
Medial and rear delts: 8
Bicep: 9
Tricep: 7
Quads: 7
Hamstrings: 5
Glutes: 3
Forearms: 4
Calves: 4
Abs: 6

So maintaining the theme of “low volume” being under 8 sets being seen as the “line between ascending and diminishing returns”. Minimum effective dose is 4 sets, which will also result in minimal results. We will be prioritizing the shoulders, lats and quads to effectively create an X frame, deprioritizing the hamstrings, glutes, upper back and direct arm work. Most every exercise is maximally stabilized with a healthy dose of unilateral work. Follow the tempo count, X-1-3-1 means fast concentric, pause, 3 count eccentric, 1 count pause at end range. 3-1–X-1 means 3 count eccentric, pause, fast concentric, 1 count pause at end range. Its heavy weight, balance the joint load with maximal control and tension into target tissue.

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Science Based Lifter

Full Body 3x
Day 1: Anterior
Day 2: Posterior
Day 3: Full

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3 Day Bodybuilding

5/3/1
1. Bench + Spoto
2. Squat + Snatch Grip RDL
3. OHP + Long Pause Bench
4. Deadlift + Front Squat

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