Pendulum Squat: the machine quad-builder →
How to do the pendulum squat with proper form, the muscles it works, sets and reps, common mistakes, and how it compares to the hack squat.
Hack Squat: the machine squat for bigger quads →
How to do the hack squat with proper form, the muscles it works, foot placement, sets and reps, common mistakes, and variations for the quads.
Zercher Squat: the front-loaded squat for legs and core →
How to do the zercher squat with proper form, the muscles it works, sets and reps, common mistakes, and variations for quads, glutes and core.
Skull Crusher: the lying triceps extension, done right →
How to do the skull crusher with proper form, the muscles it works, sets and reps, common mistakes, and the best variations for the triceps long head.
T-Bar Row: how to build a thick back →
How to do the t-bar row with proper form, the muscles it works, sets and reps, common mistakes, and the best variations for back thickness.
Preacher Curl: the strict biceps builder →
How to do the preacher curl with proper form, the muscles it works, sets and reps, common mistakes, and the best variations for the biceps.
Incline Dumbbell Press: the upper-chest builder, done right →
How to do the incline dumbbell press with proper form, the muscles it works, the best bench angle, sets and reps, common mistakes, and variations.
Tricep Extension: how to do it for bigger triceps →
How to do the tricep extension with proper form, the muscles it works, sets and reps, common mistakes, and the best variations for the triceps long head.
Leg Extension: how to do it, muscles worked, and form →
How to do the leg extension with proper form, the muscles it works, sets and reps, common mistakes, and the best alternatives for building the quads.
Biceps Workout: the best exercises for bigger arms →
The best biceps exercises for both heads and the peak, a ready-to-run workout, the anatomy of the biceps and brachialis, and how to train arms.
Back Workout: the best exercises for width and thickness →
The best back exercises for width and thickness, a ready-to-run workout, the anatomy of the lats, traps and erectors, and how to train back.
Shoulder Workout: the best exercises for all three delts →
The best shoulder exercises for all three delts, a ready-to-run workout, the anatomy of the front, side and rear delts, and how to train them for width.
Chest Workout: the best exercises for a bigger chest →
The best chest exercises for overall mass and upper chest, a ready-to-run workout, the anatomy of the pecs, and how to train chest for growth.
Triceps Workout: the best exercises for all three heads →
The best triceps exercises for all three heads, a ready-to-run workout, the anatomy of the long, lateral and medial heads, and how to train them.
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.