The Intermediate Bodybuilding Sample Program

Andy MorganPrograms85 Comments

This is a sample bodybuilding program from The Muscle and Strength Training Pyramid book. The explanation section in the book is fairly detailed, so I have cut it down to give just the overview, relevant notation and exercise selection explanations. It is my goal that this, the Intermediate Powerlifting Program, and the Detailed Guide to Training Progression articles bring the … Read More

The Intermediate Powerlifting Sample Program

Andy MorganPrograms22 Comments

The Muscle and Strength Pyramid books were released at the end of last year to rave reviews and continue to be exceptionally popular. This is a sample powerlifting program from the training book. The explanation section there is fairly detailed, so I have cut it down to give just the overview, relevant notation, and exercise selection explanations. It is my … Read More

How to Progress from ‘The Big 3’ to Split Routines

Andy MorganPrograms373 Comments

weight lifting barbell squat

The Squat, Deadlift, Bench Press, Press, Dips, Chin-ups/Pull-ups. Slow-bulk or cut, put these exercises at the core of your workout program and you won’t go far wrong. There are two linear progression training templates introduced on this site, ‘The Big 3 Routine’ and the ‘Three Day Split Routine’. The questions often arise, “Which training program is for me?” or, “When and … Read More

The Big 3 Routine

The core of building a strong body is the Squat, Deadlift, Bench and their variants. Anyone that tells you otherwise is simply ill-informed. As a look at weight category competition powerlifters will show you, you don’t need anything other than these three to get big, strong and ripped. I neglected the Squat and Deadlift for years, not realizing the fantastic … Read More

Three Day Split RPT Routine

This article tells you how to train when the time comes to split your training into a three-day split. The primary focus is reverse pyramid training, but I have also included advice for other set-rep patterns (5×5 for example) to be used with a three-day split, as this is what I find myself using more and more often with clients … Read More