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Hybrid otherwise known as Powerbuilding programs are combination of the lifting styles specific to powerlifting and bodybuilding

Hybrid Training Program Category


Strength otherwise known as Powerlifting programs include exercises with fewer reps but greater intensity and longer rest period between sets

Strength Training Program Category


Hypertrophy, otherwise known as bodybuilding programs, include exercises with more sets and reps while slightly decreasing the intensity and the rest period between sets.

Hypertrophy Training Program Category

Training Programs

Sam Sulek - Fitness Athlete

Sam Sulek's Chest Workout

Category: Hypertrophy

Meet Sam Sulek, the 21-year-old dynamo from Delaware, Ohio, who's shaking up the fitness scene. Former gymnast and diver, Sam transitioned his passion into an online sensation with captivating TikTok and YouTube content. Known for his hypertrophy-focused approach, Sam's workouts are a blend of power and precision, featuring a mix of compound lifts like the Incline Barbell Press and targeted isolation exercises such as Cable Flies and Pec Deck. His journey to muscle mastery has not been without its share of debates, as discussions about his methods and alleged substance use have sparked widespread attention. Yet, through it all, Sam's dedication remains unwavering, offering a dynamic glimpse into the world of fitness, determination, and the ongoing quest for peak performance.
Sam Sulek adheres to a structured four-day split training regimen, which comprises of Chest (including shoulders), Back, Legs, and Arms, with a recurring cycle. Calves are addressed as and when needed, without a predefined schedule, allowing for flexibility in incorporating rest days as required.In terms of training volume, he has recently transitioned from performing 11 sets per muscle group per workout to a more controlled 8 sets. His approach to exercise selection leans toward an intuitive strategy, emphasizing exercises that align with his training goals and preferences.He is committed to training to the point of muscle failure, a method that he believes delivers optimal results. Additionally, by incorporating regular cardio sessions as a fundamental component of his fitness routine, he's ensuring a well-rounded and comprehensive approach to his physical fitness regimen.Sam Sulek's dynamic chest workout routine is designed to emphasize hypertrophy and sculpting the pecs to perfection. Sam's fitness journey is marked by his dedication to high-volume training, intense isolation exercises, and his relentless pursuit of muscle growth. This program is designed to mirror his approach, giving you all of the tools needed to achieve those chest gains you've been chasing for so long.It goes without saying, but please only workout within your limits to prevent any injuries. Pushing yourself is good, but even Sam bases his workouts based on how he's feeling and his level of energy in that particular workout session.Workout Focus: Hypertrophy and IsolationSam Sulek's training philosophy centers on hypertrophy, which is the process of maximizing muscle size and definition. This program capitalizes on his signature technique of incorporating a substantial number of sets and repetitions, amplifying time spent under tension and increasing muscle fatigue. With an emphasis on isolating the chest muscles, this workout routine aims to optimize the stimulation of muscle fibers and promote significant growth. Exercise Selection and OrderThe workout begins with a foundational compound movement, the Incline Smith Machine. This exercise serves as the primary mass builder, engaging the upper chest while facilitating strength development. Following the compound movement, Sam transitions to isolation exercises like the Cable Flies or Cable Presses, and the Pec Deck, honing in on specific muscle groups to isolate them. Volume and ProgressionSam's dedication to hypertrophy is reflected in the program's high volume of sets and repetitions. The workout structure ensures that you progressively challenge your muscles by gradually increasing the weights used or performing additional repetitions over time. ConclusionSam Sulek's Hypertrophy-Focused Chest Workout is not easy by any means, but it's all but guaranteed to deliver you those gains you've always wanted. With a steadfast focus on hypertrophy, intense isolation exercises, and a wealth of sets and reps, this program will empower you to embark on your own journey of muscle growth and chest development. As you follow in Sam's footsteps, remember that consistency, dedication, and progressive overload are the cornerstones of achieving your desired results. 
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Christian Guzman - Fitness Athlete

Christian Guzman's 4 Day Split, PPL

Category: Hypertrophy

Christian Guzman is an American amateur bodybuilder, fitness YouTuber, vlogger, and fitness entrepreneur who is regarded as one of the most widely recognized fitness personalities on the internet. Following his online success, he founded the fitness apparel brand Alphalete Athletics, which offers affordable but high quality 'athleisure' style fitness and lifestyle clothing that has been featured at international bodybuilding events such as BodyPower UK. He is also the owner and operator of the 'industrial-style' Alphalete Gym in Houston, Texas, through which he offers Summer Shredding Workout Plans. Moreover, he also launched the Up Energy Drinks brand, which was slapped two lawsuits by Uptime Sports Nutrition Inc. and Uptime Energy Inc in July 2017 over copyright infringement, but was allowed to run business following a few changes by the end of the year. Despite his successful businesses, he has not neglected his YouTube channel, and often collaborates with other fitness vloggers, most commonly featuring Steve Cook and Maxx Chewning. As of 2017, he has more than 740,000 subscribers on YouTube and more than 1,000,000 followers on Instagram.
Christian’s routine is what we might call a modern routine, not an old school routine. It focuses on compound exercises where you can work the most muscles in the same session. His planning has push days, pull days and leg days.In the case of Guzman, he has a day reserved for his shoulders. Being a Men’s Physique Competitor, aesthetics is the most important thing. If not for that, it is a modern routine of pull, push, legs.Usually a routine of this type is organized as follows: Pull Day – Push Day – Legs Day and start again. Let’s see his planning.
Chris Bumstead - Fitness Athlete

Chris Bumstead's Push Pull Legs

Category: Hybrid

My name is Chris Bumstead and I am an IFBB Classic Physique Pro from Ottawa, Canada. Growing up, I built the base of my physique training for football, basketball and track and field in high school. It wasn’t until I met my friend, coach and now brother-in-law, Iain Valliere, that I even thought about competing. In 2014, at the age of 19, I participated in my first bodybuilding show and fell in love with competing.In 2015, I won bodybuilding Junior Canadian Nationals and in 2016 I earned my IFBB pro card as the Bodybuilding Heavyweight Champion at the IFBB North American Championships at the age of 21. After turning pro, I switched over to the Classic Physique division and in 2017 and in 2018 I qualified and competed in the Mr. Olympia competition, where I finished second place both years. I currently still reside in Canada where I am training to obtain that first-place position for the Classic Physique Olympia.I started out purely with the love of training hard and wanting to get huge. Slowly I started to build a more complex love of fitness. Physique wise switching to the Classic division drove my passion through the roof, thinking now of symmetry aesthetics and portraying it all as a form of art through posing is such a different dynamic than just trying to be huge. And in the overall fitness and health aspect, I went from eating whatever was in sight to try and grow, to actually understanding the nutrients and how much I should be taking in to optimize recovery, growth and most importantly health. A lot of my increased views on overall health came when I was diagnosed with an autoimmune disease, IGA Nephropathy. While this may cut my career as a professional competitor short, my love for fitness and training will always be the most important aspect of my life that I will continue to uphold for as long as I possibly can. We all face our own challenges in life and I’m just grateful to have a positive output such as the gym I can always look forward to through the good and the bad.
Check Chris Bumstead YT video bellow for more information about this training program. He goes into details on how he does it and how exercises should be performed as well as rest periods between sets etc etc..

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