Hypertrophy Workouts
Maximize muscle growth with volume-optimized programs targeting 8-12 rep ranges, progressive overload, and strategic exercise selection.
20 Workouts
Wendler-Inspired Strength (5/3/1-Style)
Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.
Norse God Physique (Thor-Inspired)
Build a powerful, athletic physique inspired by superhero-style strength training. Heavy compound lifts, hypertrophy accessories, loaded carries, sled work, and battle-rope conditioning develop strength, muscle, and work capacity across a six-day split.
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Tennis Pro Performance
Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.
Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
PPL (Push Pull Legs)
The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.
PHUL
Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.
Golf Distance Builder
A 10-week golf-specific power block for players chasing a stronger, faster swing. Train rotational hip speed, vertical force, and full-kinetic-chain coordination across four focused power sessions per week, with a programmed deload and peak-light finish.
PHAT
Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
Dumbbell Only Mass Builder
Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.
Classic Push Pull Legs
The gold standard 6-day split for building muscle. Push day targets chest, shoulders, and triceps. Pull day hits back and biceps. Leg day builds your foundation. Each muscle group is trained twice per week for optimal hypertrophy.
Bro Split
The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.
Upper Lower Power Builder
A perfect 4-day split for those who want results without living in the gym. Alternating upper and lower body days with optimal volume and recovery. Great for building strength and size while maintaining work-life balance.
GZCLP-Style Tier-Based Strength
8-week tier-based strength block inspired by GZCLP — heavy compound (T1), volume (T2), and accessory (T3) work layered for balanced progress.
nSuns-Style High-Volume Strength
8-week high-volume strength block inspired by nSuns 5/3/1 LP — heavy main-lift work backed by substantial secondary-lift volume. Built for lifters who want to push training volume hard.
Classic Bodybuilding Split
The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.