PHAT Workout Program: Power Hypertrophy Adaptive Training
Dr. Layne Norton's 5-day powerbuilding split — two heavy power days, three high-volume hypertrophy days, every muscle trained twice a week. Full routine and the science behind it.
11 min read · June 28, 2026
What Is a Drop Set? How to Use Them (and When Not To)
Take a set near failure, cut the load ~20–25%, and rep out again. A time-efficient intensity technique — what the research shows, how to program it, and when to skip it.
7 min read · May 29, 2026
Full Body Workout Routine: The 3-Day Intermediate Program
The intermediate full-body split for lifters with only three days: three distinct A/B/C sessions, 3× weekly frequency per muscle, 10–15 sets per muscle, double progression, with a full sample program and a comparison vs the beginner version, Upper/Lower and PPL.
11 min read · May 28, 2026
Upper/Lower Split: The 4-Day Program
The hybrid strength + hypertrophy split for intermediates: four sessions a week, 2× per muscle, Upper A/B and Lower A/B with full sample program and a comparison vs PPL, 5/3/1 and full-body.
11 min read · May 24, 2026
5/3/1 Wendler Program Guide
The intermediate strength program: Training Max at 90 %, four-week percentage cycle, AMRAP sets, +2.5 / +5 kg per cycle, BBB / Triumvirate / FSL assistance templates.
11 min read · May 24, 2026
StrongLifts 5×5 Workout: Full Breakdown
The classic beginner barbell program — Workout A/B, +2.5 kg per session, 10 % deload after 3 failures, and how to know when to move on.
10 min read · May 24, 2026
Push Pull Legs (PPL) Split: Complete Guide
How to group exercises by movement pattern, 3-day vs 6-day variants, weekly volume guidelines, full 6-day program with A/B variation, and when PPL beats other splits.
11 min read · May 24, 2026
Beginner Full Body Workout Plan (3 Days a Week)
Mon/Wed/Fri full-body program with Day A / Day B. Linear progression rule, when to add weight, when to deload, what to do when you stall.
10 min read · May 19, 2026
EMOM vs AMRAP vs Tabata: Workout Protocols Explained
Three interval formats with very different purposes. What the 1996 Tabata study actually showed and when to pick each one.
8 min read · May 19, 2026
How Long to Rest Between Sets (Strength, Hypertrophy, Endurance)
3–5 min for strength, 1.5–3 min for hypertrophy, under 60 s for endurance. NSCA / ACSM-backed, with the ATP-PCr recovery curve.
8 min read · May 19, 2026
