Cable Pushdown

Westside Conjugate (12-Week)

A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.

5×5 Power-Bro Split (Strength + Bodybuilding)

A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.

Smolov Jr. Squat + Upper Bodybuilding Split

Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.

PHAT (Power Hypertrophy Adaptive Training)

Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).

5/3/1 Boring But Big (BBB)

Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.

6-Day Linear Push / Pull / Legs (PPL)

A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.

Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)

The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.

Classic 5-Day Bodybuilding Bro Split

A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.

4-Day Upper / Lower Bodybuilding Split

A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.

GZCLP (4-Day Tiered Linear Progression)

Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.

GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)

Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.

TSA 9-Week Intermediate Approach

The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.

5/3/1 First Set Last (FSL 5×5)

Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.

GZCL The Rippler (12-Week Strength & Peaking)

Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.

Heavy Duty High-Intensity 4-Day Split (Blood & Guts)

Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.

FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)

Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.

Smolov Jr. Bench Press + 4-Day Bodybuilding Split

3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.

Kickback

Overhead Tricep Extension

Skull Crusher

Cable Curl

Cable Flye

Cable Kickback