Programs, deep dives, and training history from TRN.
Chris Bumstead's 5-day bro split — the training behind five Classic Physique Mr. Olympia titles. Chest, Back, Shoulders, Legs, Arms. Free .trn download.
Jim Wendler's 5/3/1 strength program — the percentage-based system built on four barbell lifts, slow progression, and AMRAP sets. Simple, proven, repeatable.
Jim Wendler squatted 1000 lbs, got tired of being strong and broken, and wrote the most popular strength program of the 21st century. It fits on a napkin.
The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.
Comparing weekly training volumes of six Mr. Olympia champions — from Mentzer's 16 sets to Arnold's 230+. The data behind bodybuilding's biggest debate.
Reconstructing the legendary 1992 squat-off between Tom Platz and Fred Hatfield. One man squatted 855 lbs. The other did 525 for 23 reps. Only one of them became a leg day deity.
Your 2 years of workout history is locked in one app. Learn why fitness apps trap your data and how open formats can set it free.
The GZCL method by Cody Lefever — the T1/T2/T3 tier system that lets you build strength and size with structured flexibility. Free program template download.
nSuns 5/3/1 LP — the Reddit-born linear progression program with 17 sets of compound lifts per day. Free nSuns 531 program template download for the TRN app.
Dorian Yates' brutally efficient HIT system — one all-out set to failure per exercise. The program that built six consecutive Mr. Olympia titles (1992-1997).
Dorian Yates trained 4 days a week, 45 minutes per session, and won 6 straight Mr. Olympia titles. His Blood & Guts system was HIT for bodybuilders.
Arnold's full competition-era program from the 1970s. Twice-a-day training, 6 days a week, insane volume. The routine behind seven Mr. Olympia titles.
The classic 6-day Push Pull Legs split for intermediates — the most popular hypertrophy template on the internet. Download the full PPL program as a .trn file.
A modern evidence-based breakdown of Arnold's legendary competition-era program. 230+ weekly sets, twice-a-day training, and the eternal debate with Mentzer's HIT.
Vince Gironda's brutal high-volume system — 8 sets of 8 with minimal rest. The 'Iron Guru' method that built movie-star physiques and broke gym rats since the 1960s.
Vince Gironda banned squats from his gym and trained Hollywood stars in a strip mall. His 8x8 system was simple, sadistic, and shockingly effective.
Mike Mentzer's Heavy Duty system — the HIT program that proved one all-out set could build more muscle than ten easy ones. Low volume, maximum intensity.
Mark Rippetoe's Starting Strength — the definitive barbell program for beginners. 3 days per week, 5 core lifts, linear progression. Download the full program.
Reconstructing the training session where Mike Mentzer put Dorian Yates through a Heavy Duty workout at Gold's Gym Venice, and changed bodybuilding forever.
The original 5x5 program from 1960 — the strength-building system that influenced generations of lifters from Arnold Schwarzenegger to Bill Starr to Mark Rippetoe.
Before StrongLifts, before Starting Strength, there was a British bodybuilder with a simple idea -- five sets of five. The program that started the strength revolution.
GZCL and nSuns are two of the best intermediate strength programs ever designed. Both are still tracked via Google Sheets. There might be a better way.
Arnold Schwarzenegger's beginner full-body routine from his Munich training days, circa 1966. Six exercises, three times per week — the foundation that launched a legend.
Before the Blueprint, before the Olympia titles, there was a teenager in Austria and six exercises. The routine that started it all.