Power Bodybuilding
Bro Split
The 5-day synthesis: walk in to break a record, then stay to fry the muscle.
This is not a strength program with pump work bolted on.
And it is not a bodybuilding program that's afraid of heavy weight.
Every session runs the same four-layer architecture:
Power. Bodybuilding. Blood Volume. Combination.
You chase one honest PR under locked form, then you drive the blood-volume work that makes a bodybuilder look like a bodybuilder.
- 34-page standalone digital training book
- 5-day body-part split built around PR sets
- Full chest, back, shoulders, arms, and legs sessions
- Progression rules, deload logic, and exercise swaps
- Bonus exercise library with cues and common mistakes
- Critical Mass nutrition tie-in for high / medium / low days
Most lifters chase strength in the wrong place.
Adding weight to the bar does not automatically mean the target muscle got stronger.
You can turn a squat into more glute and lower-back leverage.
You can turn a bench press into arch, leg drive, and triceps.
You can turn curls into a full-body exercise if your ego is loud enough.
This book is built around the distinction that matters:
you are not trying to get stronger at a movement.
You are trying to make a muscle stronger.
When the form stays locked and the number still goes up, now the PR means something.
The 4-layer session model
One all-out PR set while the muscle is fresh.
More reps or more weight than last week.
Same machine. Same setup. Same form.
This is where the myofibrillar work lives.
Moderate-rep size work from a different angle.
No ego lifting.
No turning every set into another strength test.
This is where the tissue work starts piling up.
High reps. Short rest. Full contractions.
Get blood into the muscle and keep it there.
This is the fry.
The support musculature that bottlenecks the main mover.
Traps on back day. Adductors on leg day. Rear delts on pulls.
Train the weak links before they cap the big lifts.
The weekly split
| Day 1 | Chest | Pressing PR, upper-chest work, pec-deck blood volume, tricep/front-delt support. |
| Day 2 | Back | Thickness and width in the same session. Row/deadlift pattern plus pulldown pattern. |
| Day 3 | Off | Flexible recovery day. |
| Day 4 | Shoulders | Pressing PR, side-delt volume, rear/front delt support. |
| Day 5 | Arms | Strict biceps and triceps volume. No body English. No ego curls. |
| Day 6 | Legs | Calves, hamstrings, quads, leg press, pre-exhaust supersets, adductors. |
| Day 7 | Off | Flexible. The schedule serves recovery, not the other way around. |
What's inside the PDF
Who this is for
This is for the intermediate-to-advanced lifter who already knows how to train hard.
You have a couple years under the bar.
The easy gains are gone.
Random workouts are not enough anymore.
You need a system you can run for years.
This is for the lifter who responds to numbers, but still wants to look like a bodybuilder.
It is not for a beginner who needs basic exercise instruction.
It is not for someone looking for a low-effort pump plan.
And it is not for someone who changes form every week just to write down a fake PR.
The nutrition tie-in
Training creates the demand. Food fills it.
The book shows how this split pairs with Justin's Critical Mass carb-cycling framework: medium days, low days, and high days mapped around the training week.
The simple idea: point the highest-carb day at the hardest session.
For this plan, that usually means leg day.
This is not a full diet book.
It is the training system, with enough nutrition logic to understand how the work and food drive each other.
Bonus: exercise library
The PDF includes a bonus movement library for the exercises in the program.
Each entry explains:
- What the movement actually trains
- How to run it
- The cue that matters
- The mistake that steals the result
The theme never changes: train the muscle, not the movement.
Straight answers
Break the record.
Then fry the muscle.
One body part a day.
Five days a week.
Four layers per session.
One honest PR anchoring every workout.
If you want the system, get the PDF and run it the right way.
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