Book of Splits: 30 Effective Bodybuilding Routines That Build Real Size: Proven Training Methods to

The Book of Splits delivers 30 battle-tested training programs for lifters who've plateaued on traditional routines. This book is designed for serious lifters ready to do the work.

Chapter 1: Peripheral Heart Action (PHA) Training

Full-body split alternating upper/lower movements with minimal rest to jack up hypertrophy and conditioning.

Chapter 2: Escalating Density Training (EDT)

Push volume over time using 15-20 min blocks per muscle group.

Chapter 3: Myo-Reps

Rest-pause activation sets with 3-5 clustered mini-sets. Example: push/pull/lower split with myo-style volume.

Chapter 4: 11/2 Rep Method

Train the full ROM with overload on sticking points. Chest and legs respond especially well. Example: chest day with 11/2 rep bench press and flys.

Chapter 5: Mechanical Drop Sets

Shift grip or stance mid-set. Ex: incline → flat → decline dumbbell presses.

Chapter 6: Blood Flow Restriction (BFR)

Arms/lower body focus with light loads. 5-day arm specialization split included.

Chapter 7: Zone Training

Split reps into thirds; overload top, middle, or bottom zone of the lift. Great for stubborn areas.

Chapter 8: Wave Loading

Alternate reps and weights in waves (e.g., 6/4/2) for CNS shock and strength gains.

Chapter 9: Giant Sets

4+ exercises per muscle group. Example: back day with lat pulldown, row, pullover, and deadlift giant set.

Chapter 10: Tri-Sets

Three exercises in a row for the same muscle. Push-pull-legs tri-set programming guide.

Chapter 11: Drop Ladders

Drop weight but increase reps-classic shock tactic. Use for delts and arms.

Chapter 12: Intraset Stretching

Stretch mid-set for 10-20 sec. Great on pecs, lats, and hammies.

Chapter 13: Antagonist Supersets

Pair bi/tri, chest/back, quads/hams. Full-body antagonist split included.

Chapter 14: Time-Under-Tension (TUT)

Slow tempo work (e.g., 4-1-2-1). 4-day tempo-focused hypertrophy split.

Chapter 15: Rest-Pause Cluster Sets

Mini rests to squeeze more quality reps. Example: cluster bench press with 20 sec between reps.

Chapter 16: Accentuated Eccentric Training

Heavy negatives for growth and joint integrity. Back and legs benefit most.

Chapter 17: Compound-After-Isolation (Pre-Fatigue Reversal)

Example: leg extensions → squats, flys → bench. 5-day pre-fatigue split.

Chapter 18: Concentric-Only Training

Excludes eccentric phase for recovery. Example: sled push + trap bar deadlift plan.

Chapter 19: 21s

Classic biceps protocol; use for other muscle groups too. Arms and shoulders blast split.

Chapter 20: Iso-Dynamic Contrast

Isometric hold → explosive reps. Power-bodybuilding plan included.

Chapter 21: Density Blocks

Set a timer and go. Chest/back density day program included.

Chapter 22: Zone-Specific Failure Sets

Train only top or bottom of ROM to failure. 3-day specialization split.

Chapter 23: Occlusion + Mechanical Drop Hybrid

Advanced arm protocol combining BFR and grip changes.

Chapter 24: High-Rep Finishers

End with 50-100 total reps. Adds volume safely. Great for delts and calves.

Chapter 25: Load-Variation Circuits

Cycle heavy/light within circuits. Total-body strength-hypertrophy hybrid.

Chapter 26: Isometric Pre-Tension

Hold the rep at midpoint to increase neural tension. Shoulder and chest example workouts.

Chapter 27: Yielding Isometrics

Hold a heavy weight statically under tension. Deadlift holds, squat bottom holds.

Chapter 28: Overload Partial Reps

Train only the strongest portion of the movement (e.g., top half rack pulls).

Chapter 29: "Every Minute on the Minute" (EMOM) Lifting

Strength-density hybrid. Full week EMOM split for hypertrophy and volume.

Chapter 30: Undulating Daily Periodization (Auto-Wave)

Change reps/weights daily. Push/pull/legs weekly wave cycle included.