PHAT Workout: Layne Norton's power-hypertrophy program →
PHAT — Power Hypertrophy Adaptive Training — Layne Norton's 5-day program in full: two power days, three hypertrophy days, the speed work, and how it differs from PHUL.
The Upper/Lower Split: a simple 4-day template →
The upper/lower split explained — a representative 4-day template with two upper and two lower days, how to progress, and how it relates to PHUL.
The Arnold Split: the 6-day classic, laid out →
The Arnold split in full — the 6-day chest+back / shoulders+arms / legs routine from his Encyclopedia, antagonist supersets, and who it's actually for.
The Bro Split: the classic 5-day body-part routine →
What a bro split is, the classic 5-day chest/back/shoulders/legs/arms routine in full, how to progress, and whether it still builds muscle.
Push Pull Legs: the 6-day PPL split, laid out →
The push pull legs routine in full — a solid 6-day PPL split, every exercise and rep range, how to progress, and how it compares to a bro split.
How to estimate your 1RM without testing a true max →
Why you don't need to grind out a one-rep max to know your numbers, and how to read an estimate honestly.
The PHUL workout: the full 4-day power-hypertrophy split →
PHUL — Power Hypertrophy Upper Lower — laid out in full: the four sessions, every exercise and rep range, how to progress, and how it stacks up against PHAT.