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.

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

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

Train the full ROM with overload on sticking points. Chest and legs respond especially well. Example: chest day with 1½ rep bench press and flys.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Advanced arm protocol combining BFR and grip changes.

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

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

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

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

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

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

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