THE MOST EFFECTIVE MUSCLE BUILDING WORKOUTS ON THE PLANET

This is an intermediate to advanced program with a focus on getting you glutes of biblical proportions - the way you would think of God’s butt as big. Glute sooooo big, they’d make Kim K accuse you of getting butt implants. The program centers around a four day split, half of those workouts focused on glute/lower body.

This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid.

Keeping the focus on big “meat and potatoes”, “logbooked” movements...while progressing to some brutally dense bodybuilding style volume towards the end of the program. If you want glutes large enough to be able to use them as a shelf for additional storage...glutes so big none of your pants will ever fit again...glutes so big they will literally consume your favorite swimwear...this program is for you.

This is an intermediate to advanced program with an arm focus. If you want arms like Phil Heath...well, get his parents and his genetics, cause that’s likely what it will take… But, if you want YOUR arms to be as big as they can be - this program is for you! This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements...while progressing to some brutally dense bodybuilding style volume towards the end of the program. If your ready to start busting sleeve (and not just because you keep buying schmedium shirts), this is your program.

This is an intermediate to advanced program with a delt focus. The program is designed to get you wide AF. Like, you'll need to turn sideways to walk through doors wide. Like, a CRAZY v-taper wide. Like, you wanna look like a real life super hero wide. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s...while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready from some round, epic, 3-D delts...let's go!

This program is great for beginners to intermediate lifters looking to fully take advantage of their “newbie gains'' phase. The program revolves around what most new lifters really need to focus on: tracking and progressing big “Meat and Potatoes” exercises. The high frequency of body parts trained will allow you to arguably progress much faster than you could with the typical “bro split”. This program can also have merit for advancement lifters low on time. Personally, if I could only train 2-3 times a week, I would likely utilize a full body program.

This is an intermediate to advanced program with a back focus. Do you want a wide back? Or a thick back? Whatever you said: Wrong answer. You want both. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements...while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want lats so wide you can't fit down aisles at the grocery store? And erectors so thick you lose car keys in them? This is YOUR program.

This is an intermediate to advanced program with pecs focus. If your goal is to have pecs so big that when you walk into a room they get there 5 minutes before the rest of your body...this program is for you. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s...while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready to move up a few cup sizes? Let's get after it!

This is possibly one of my favorite programs. This is a nice translation for those moving from intermediate to advanced. And provides a great “hybrid” of a transitional strength and bodybuilding program. Although the program progresses to a fairly advanced level, I could argue it could still be great for beginners, because a lot of people find this split enjoyable. If you want a very balanced program to get you HUGE, this is one of the best.

Have you seen the progress Terrence Ruffin has made the last few years? Have you seen what he did in 2020? Moving up to 2nd at the Arnold. And then later that year to 2nd in the world? This is the exact program we used from the Arnold, leading up to the Olympia. The main focus for Terrence was arms and calves. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements...while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want to use the same program as one of the best professional bodybuilders on the planet? This is it!

This is an intermediate to advanced program with a lower body focus. If you want some BIG A$$ legs...this program is for you. Not just big quads, but huge glorious glutes, hanging hams, and colossal calves...I got you! There are two separate lower body days, one with more quad focus, the other with more posterior chain focus. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s...while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want to never fit into your current pants again, this is your program.

The is a nice "in the middle" program for those transitioning to from beginner to intermediate. The program alternates between upper and lower days. The higher frequency will still allow you to arguably progress at a faster rate, compared to a “bro split”, but this program also includes a bit more isolation work as arguably you may need a bit more stimulus per given body part.

Are you feeling beat up? Always sore, exhausted, can't get a pump and havent been progressing on your lifts? You MAY need a recovery phase before you start your next program. And this isn't your grandma's recovery phase (I don't know what that even means - but it sounds cool). The program allows you to recover from the most taxing thing in hypertrophy training: Volume. While maintaining strength/performance. Putting you in a position to come back to the gym, fresh, no steps backwards, and ready to SMASH PRs again in no time.

This program is designed to for those that want to be HUGE and HUGELY STRONG. And strong specifically within the "big 3" lifts. 12 weeks of programming to have you hitting PRs and carrying more lean tissue than ever before.

Many "powerbuilding" programs just smash together a powerlifting program and a bodybuilding program...the result? Way too much for most people to recover from. So Ben Pollack and I have put our brains together to create and effective, efficient and legit PowerBuilding program that will get you epic results, AND programming you can actually recover from.
And as an added bonus for you hypertrophy masochists out there, I’ve included a bonus block of programming at the end of the program called the "Kill Ben Block". Per Ben’s request I wrote programming that would kill your average full grown Rhino. So if your up for the challenge...please proceed to block 3. But be warned, most people WILL NOT recover from it, and could potentially joint Rhinos 🦏 on the endangered species list. So don’t say I didn’t warn you!

This is the EXACT program Terrence Ruffin used for his 2021 prep Mr Olympia. It is an advanced program not for the faint of heart, with slightly more emphasis on upper body.

2020 was Terrence’s best competitive season to date. He placed 2nd at the Arnold to Alex Cambronero. Then, later that year at the Mr Olympia, Terrence passed Alex and every other Classic Physique competitor, except for Chris Bumstead, and placed 2nd in the world.

Coming into 2021 our goal was to keep getting better. This program is relatively high frequency, especially for upper body. But programmed in a manner, where even the hardest training, strongest individuals, can still recover while running it. This is mainly by implementing what I’ve coined as “reverse” push and pull days.

In addition, this is the first legitimate prep program I’ve written. Giving you truly periodized programming to run for months, right up to show day.

Of course I’m biased AF, but this program is badass. I’m currently running this programming as I write this, and it is as BRUTAL as it is efficient, - intelligently/appropriately designed. Painful punishment with a purpose.

Good luck 💀. Now go kick some ass and follow along as Terrence gets ready for the biggest bodybuilding stage in the world!

This advanced program is the "off season" program Terrence and myself will be following in prep for the 2022 season. The main physique focus of this program will be to bring up arms, and overall upper body size, at a slightly faster pace than lower body. Arms, back, chest and calves will all be trained twice over the course of the week. The first block is predominantly straight sets, with a few intensifiers here and there. All sets listed are working sets. All working sets are taken to failure (0 RIR). Rest time is 2-3 minutes before working sets. Main focus of this phase is perfecting form, and maintaining it while progressing the logbook.

This is the program I designed specifically for Laszlo Kiraly. He is a Hungarian Classic Physique pro. He will be using this program in preparation for the 2022 season. His goal is to re-qualify for, and compete at the Olympia. It is an advanced program. The main body part focus will be hams, delts and arms. Like all my programs I design for others, it’s considers many factors:

1. What he thinks his physique need improving
2. What I think his physique needs improving
3. What he has done/used in the past that he knows works
4. What programming/exercises I think will best match his goals
5. What he enjoys with his training

Laszlo will be running the program 3 on 1 off, 2 on 1 off. With 2-a-days on days 1 and 3 of the split. You can put the 2-a-day sessions into 1 session if you want, or just treat them as separate training days and run through them in sequence, adding off days as needed.

His first block of programming is what I consider moderate volume, and predominantly straight sets. A lot of the exercise selection is based on movement (or variations of movements) that Laszlo enjoys, and complement his physique goals.

This push / pull / lower split is designed for really anyone, from beginner to advanced. It has a balanced approach of frequency and volume which makes it fit a multitude of goal sets. If you are coming from the 1/2 Body split, this PPL split is a seamless transition forward to the next step into advancing your training. Last 12 total weeks, the PPL split has and A & B workout for each given day. This means 6 different progressive workouts that increase in volume, intensity, and demand over the course of 3 different phases. Each of them lasting 4 weeks a piece. Whether you are wanting to build muscle, lose fat, or change body comp very quickly the PPL split is a very balanced and effective attack to do so. Personally, I think this is about as challenging as you can make a 12 week experience. Good luck and go push yourself.

This program is an intermediate program. (Although like most programs, it can be perfectly acceptable for advanced trainees as well). It’s an adaptation from a program I had originally designed for men, looking to get the most out of training 3-4 days a week, with minimal equipment (garage gym equipment) and sessions that can be completed in 90 minutes or less. It can be done by anyone of course, it has a balanced split with slightly more focus on the upper body.

The first block is a half body split, with exercise taken short of failure. This will give your body time to acclimate to the program. Blocks 2 and 3 are mortified push, pull, lower splits that become progressively more challenging.

Like all the programs, you can adjust (add/remove) off days as needed based on individual schedule and recovery. You can extend out any of the weeks (with the “add week” button) and run the program for longer than 12 weeks, start back from the beginning and run through start to finish again, or use the recovery phase in between.

Good luck! And enjoy.

This Half Body Program is a nice place for intermediate to advanced lifters. For the intermediate it's an exceptional place to get a nice balance of muscular volume and frequency - a good way to quickly build a muscle building skill and condition it. For the advanced lifter it may be a nice step back from the typical bro split. Volume is likely a tad lower per muscle group and frequency is likely higher. This is a really good way to give your body as a whole a little bit of break from the rigors of muscular trauma (muscle damage), get more time to refine your training skill, and improve total body condition - an excellent tool to have when going back into a push / pull / lower or bro split. This split is comprised of 3, 4 week phases totally in 12 progressive weeks. Phase 1 begins at the foundation, establishing an appropriate but low volume so form can be focused on. Over the progression of the next 2 phases training progresses to include more supersets, training intensifier, volume per muscle group, and failure sets. All of these will push your efforts in the gym. Each week will include 4 workouts. Included is an Upper A, Lower A, Upper B, and Lower B. For most of you, all of these workouts will be completed in a 7 day period. For those of you coming from the Total Body Program, this is a seamless progression from you have already been doing.

This program is a nice starting point for a beginner, but also has merit for the advanced lifter to be able to take a step back and spend time refining the principles that drive results with muscle. The Total Body Program is 12 weeks in total. It's broken down into 3 different phases. Each of them lasting 4 weeks in time. The standard split is a 4 day split spread over a 7 day period where you will train a Total Body A and a Total Body B workout 2 times during that training week. Phase 1 begins at a foundational volume and each 4 weeks is met with different effective ways of adding volume that will drive performance over the entire 12 weeks experience. This Total Body Program is designed to seamlessly flow into the 1/2 Body Program that also has A and B workouts spread over the 12 week experience. If you are looking for where to go after this program, the 1/2 body option is a smooth way to transition and keep driving your efforts in the gym.

This is the exact program I have designed for my wife. Her goals are to prioritize her lower body over upper body. In her words, she wants to have: “HUGE glutes, quads and hams like an Olympic Sprinter”. For upper body she wants big delts, and a defined/strong looking back emphasizing a “v-taper” with, much less focus on chest, upper traps, and arms.

Her time is also limited, so the workouts are designed to take less than an hour, and train 3-4 days per week. (If she can only train 3 days per week, she skips the upper body session)

I have programmed high frequency for glutes, quads, hams, delts and back. Be sure to pay attention to prescribed RIR (reps in reserve). Some of the workouts/exercises are designed to not be taken to failure, which allows for higher training frequency.

This is an intermediate to advanced program. There is more frequency for arms, back, chest and calves. All sets listed are working sets. All working sets are taken to failure (0RIR). Rest time is 2-3 minutes before working sets.

This program is an intermediate to advanced split. It is also a balanced split, meaning volume is evenly allocated to every body part, and nothing is prioritized. Off days are programmed as needed, but I would recommend 2 off days per week, 1 after chest/calves/abs and one after arms/forearms/abs. Considering there is lower frequency compared to other splits, there is more volume per workout. This is from more working sets and more exercises. There are 2 blocks to the program. The second block adds more volume in the form of more extended sets and added “pump/metabolic work”. As with all programs, the program can be extended much longer than the prescribed 12 weeks if you’re progressing well. All working sets are taken to failure (0 RIR). Always take as many warmup sets as needed. Take 2 minutes rest between most exercises (more if needed for big movements: squats/deadlifts. And less if needed for smaller movements)

This program is designed for figure competitors (or anyone that wants to look like a figure competitor/action figure/super hero). The first priority for the program is to create the most dramatic v-taper or X-frame possible. Shoulders as wide as possible, with “capped” delts, and a wide back. Waist as small as possible. And quads as big and “sweepy” as possible.

The program has maximum emphasis on quads, delts and upper back. Every body part is still trained, there is just more frequency and volume allocated to those priority body parts.

This is an intermediate to advanced program with 2 training blocks. Pay special attention to prescribed RIR, as it would be near impossible to recover between some sessions if that were all taken to true failure.

This program is designed with more of the “90’s bodybuilder look” as the goal. For whatever reason, 90’s bodybuilders, proportionately had huge bubbly arms and quads, compared to other body parts. So for programming, that translates to more arm and quad emphasis. With more volume, frequency and intensifiers added to those body parts. While still training every other body part as well. Just with comparatively less volume/stimulus.

This is an intermediate to advanced program consisting of 2 blocks.

This program is an intermediate to advanced program. It is the exact program I designed for IFBB Wellness pro Tiffany. It’s designed to match the look of the Wellness division. Meaning: disproportionately large lower body (compared to upper body). Particularly huge glutes, quads, hams and calves (in that order), with a still tone/muscular upper body. Watch the overview video for more program details

This program is an intermediate to advanced program. It’s is being used to “bridge” between shows and/or bulking (growth) phases. The main goal is to maintain, or progress, straight sets in lower rep ranges, while working within estimated minimal effective volume ranges. We are training 3 days per week to allow for maximal recovery. Terrence will be incorporating much more “pre-hab” work this off season. Especially during bridging phases. Mainly in the form of FRC.