Split: Half Body
Frequency: 4x/week
We’ll use different types of super sets to push your muscles to their metabolic limit. This program is designed to stimulate an increase in mitochondrial efficiency (cellular energy production), glycogen storage, and tolerance to local metabolite production.
Due to the high degree of effort and close proximity to failure, there will be fewer sets per muscle group than some of your other hypertrophy programs. If you’re honest with your effort, more sets are not needed to accomplish the goal of these sessions; achieve hypertrophy and increase local conditioning.
After doing this program, you can expect to be able to recover more quickly between sets of the same muscle and notice an increase in muscle fullness.
Progression Tip: The first time through this program, stick with the workouts in the first 2 weeks of the schedule. If you want to train for 3-4 weeks, just repeat the workouts from weeks 1-2. When you come back next time, you can progress to weeks 3-4 in the schedule for a bump in stimulus.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).