Look like you lift.
Upper-lower splits and specialization blocks for size, with the barbell still doing the work.
If you’ve spent ten years lifting heavy and looked at yourself in the mirror lately and thought you don’t look like it, this is the section to start in. Three general hypertrophy programs, from a 3-day full-body plan for the post-novice up to a 6-day split, and two specializations that bias volume toward a body part you want to bring up.
Hypertrophy.
Full Body Hypertrophy
The ideal hypertrophy & physique program for the immediate post novice and intermediate trainee. Preserves the classic 3-day per week full body structure while giving the trainee exposure to more specific bodybuilding exercises and programming.
Upper / Lower Hypertrophy
A detailed program with 3 different volume tiers (low, medium, high). This is a lot more than just a program. It’s also a great “manual” for how to train specifically for muscle building. If training for hypertrophy/bodybuilding is your goal, I highly recommend this product, even if you don’t follow the exact program inside. Tactics, techniques, and principles will be universally applicable.
Flexible Hypertrophy
A legs-push-pull split that runs at three, four, five, or six days a week. Pick the schedule that survives your week.
Arm Specialization
This will grow your guns fast. However, this program is a lot more than just biceps and triceps. This is a fantastic overall program for muscular development of the entire body.
Shoulder Specialization
Twelve weeks of full-body training with the volume biased to shoulders and traps. Same A/B structure as the Arm Specialization program, swapped to a shoulders-and-traps priority.