Programs designed to build muscle. Higher volume, moderate intensity, and progressive overload — the fundamentals of muscle growth.
8 programs
Chris Bumstead's 5-day bro split — the training behind five Classic Physique Mr. Olympia titles. Chest, Back, Shoulders, Legs, Arms. Free .trn download.
The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.
Dorian Yates' brutally efficient HIT system — one all-out set to failure per exercise. The program that built six consecutive Mr. Olympia titles (1992-1997).
Arnold's full competition-era program from the 1970s. Twice-a-day training, 6 days a week, insane volume. The routine behind seven Mr. Olympia titles.
The classic 6-day Push Pull Legs split for intermediates — the most popular hypertrophy template on the internet. Download the full PPL program as a .trn file.
Vince Gironda's brutal high-volume system — 8 sets of 8 with minimal rest. The 'Iron Guru' method that built movie-star physiques and broke gym rats since the 1960s.
Mike Mentzer's Heavy Duty system — the HIT program that proved one all-out set could build more muscle than ten easy ones. Low volume, maximum intensity.
Arnold Schwarzenegger's beginner full-body routine from his Munich training days, circa 1966. Six exercises, three times per week — the foundation that launched a legend.