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HVI - Heavy. Volume. Intensity.
Most of my programs are what I call “powerbuilding” routines. The focus is on getting as big and as strong as humanly possible - and that means from head to toe.
This program takes me back to my routes a bit. It’s more bodybuilding - or rather, hypertrophy - centered. Sure, the focus is still on strength AND muscle but this program is a bit more well-rounded compared to some of the more minimalistic routines that have flooded this industry.
I’m going to present to you a three-week cycle. Each week will have a slightly different focus and it’s own unique progression approach. Basically, we’ll be cycling between lower-rep heavier work, volume work, and finally some streamlined workouts that involve a few intensity techniques. Here’s the structure:
- Week 1 - Heavier, low-rep work
- Week 2 - Volume work, moderate weight
- Week 3 - Intensity work
I’m going to include variations for:
- Full body
- A/B split (frequency training)
- Body part split
QUESTIONS & ANSWERSAsk a Question
HELLO! Just bought brute force 3 and have a few questions... Is it ok to replace dumbell row for seated cable row? What about leg press for belt or zercher squats? When you say the last set of a given exercise is to perform "all-out", do you mean every exercise and not just the (+) sets like squats on full body day 3, right? Thank you for your time!
Seated cable row is a good swap. And belt squat would get my nod OR alternate every other session with belt and zercher.
Last sets are max safe reps when no other progression approach is specified in the notes. Thanks!
I was just wondering about how long does it take to complete each workout session in just a bit strapped for time each morning but I have a solid hour that I can dedicate to working out.
Generally 60-70 minutes.
Hi Steve I see you mention bodypart splits are in this ebook, is there a 3 day per week split in there too? Hard to find good programmes when limited to set training days Many thanks James
This has an upper/posterior version which can be run three days a week.
Is this an ebook?
Steve, is this program suitable for a garage gym with a half rack (dip and pull up attachment included), adjustable bench, olympic barbell and curl bar? I do also have 2 loadable sleeve olympic dumbbell handles.
Yes. You'll have to make a few swaps and replacements, like for leg press, but the bones are compounds. If you need help with them just let me know.
Hi Steve! By A/B split, do you mean the modified upper lower split that you talked about?
This A/B split is:
-- Upper (Chest, Shoulders, Arms)
-- Lower (Legs, Back)
I'm trying to decide which of your programs to run , I'm looking for a 5 day ( Monday - Friday ) program that is not a full body progrsm, which of your programs would you recommend ?
Power muscle block would be a good choice.
Is this the power/muscle block system?
No. It's here:
Hi Steve, can this program be run multiple times or do you recommend moving to a different program after completion?
You can run this as long as you'd like.
Is it a routine for beginners, intermediate, advanced?
Anyone beyond the first 3-4 months of training with a good understanding of form will be OK.
Do you have a push pull legs program
I don't believe I have a public one. I make a lot for my clients.
Hi Steve, just bought your program - thank you, cannot wait! Everything is spelled out neatly but Im unsure as how to approach rest periods between sets?
Rest intuitively. When you feel mentally and physically ready to go again get after it. Just don't rush.
Hey Steve. A how many days split would your cycle be? Best greetings from Germany, Dreisen Amon
This is a program that is run three days each week.