References
Calculator
Richens, B., & Cleather, D. J. (2014). The relationship between
the number of repetitions performed at given intensities is different
in endurance and strength trained athletes. Biology of Sport, 31(2).
https://doi.org/10.5604/20831862.1099047
MACKENZIE, B. (2000) Maximum Load (1RM) [WWW] Available from:
https://www.brianmac.co.uk/maxload.htm [Accessed 20/2/2023]
Nippard, J. (2021). How strong should you be? (Noob to freak) [Video].
In YouTube. https://www.youtube.com/watch?v=LrDJXIQ_-eg
2 Day Routine
Finn, C. (2013, April 26). The 2-day full body workout: How to build
muscle training twice a week. Muscle Evo.
https://muscleevo.net/training-twice-a-week/
Geiger, B. (n.d.). Back to front 2-day split routine. Muscle &
Fitness. Retrieved February 22, 2023, from
https://www.muscleandfitness.com/routine/workouts/workout-routines/back-front-more-muscle-0/
5x5 Method
Wood, M. (2020, April 8). JefitTeam 5x5 Split Routine (3 day) routine
on Jefit. Jefit Workout App; JefitTeam.
https://www.jefit.com/routines/199187/5x5-split-routine-3-day
Colletta, M. (2022, June 12). The 5x5 workout: How to build mass with
5x5 training. Steel Supplements.
https://steelsupplements.com/blogs/steel-blog/the-5x5-workout-how-to-build-mass-with-5x5-training
GreySkull LP
Chambers, J. (2021, July 27). Greyskull LP: Best powerbuilding routine
for beginners (GSLP). Physiqz.
https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/
Texas Method
Old School Labs. (2020, December 26). The texas method: Spreadsheet
& workout guide. Old School Labs.
https://www.oldschoollabs.com/texas-method/
Gray, K. (2019, March 22). Want Massive Size and Strength Gains? Try
the Texas Method. Men's Health.
https://www.menshealth.com/fitness/a26899598/texas-method/
Rippetoe, M. (2013, May 1). The Texas method. Starting Strength.
https://startingstrength.com/article/the_texas_method
PHUL Method
SET FOR SET. (2021, June 14). PHUL workout program: Bigger stronger
phuller muscles. Setforset.
https://www.setforset.com/blogs/news/phul-workout-program
Mangelschots, K. (2020, July 25). 4 day phul workout for beginners.
Healthybodyathome.
https://healthybodyathome.com/4-day-phul-workout-for-beginners/
5/3/1 Method
MasterClass. (2021, September 29). 5/3/1 workout explained: How to use
the 5/3/1 method - 2023. MasterClass.
https://www.masterclass.com/articles/5-3-1-workout-explained
Matthews, M. (2015, October 20). Get strong fast with the 5/3/1
strength training program - Legion athletics. Legion Athletics, Inc.
https://legionathletics.com/get-strong-strength-training/
Upper/Lower
Jacques, H. (2019, November 13). The 5 best upper/lower workout splits
for gains (2023). Lift Vault.
https://liftvault.com/programs/powerlifting/upper-lower-split-workout-routines/
Hudson, R. W. (2019, November 5). How to build muscle: Upper lower
body split program. Boxrox.
https://www.boxrox.com/how-to-build-muscle-upper-lower-body-split-program/
Bro Split
M&S Team. (2020, March 10). The ultimate bro split: 12 weeks to
MASS. Muscle & Strength.
https://www.muscleandstrength.com/workouts/the-ultimate-bro-split
Abelsson, A. (2023, February 19). Bodybuilding ballet: The best bro
split workout routine - strengthlog. StrengthLog.
https://www.strengthlog.com/bodybuilding-ballet/
Push Pull Legs Upper/Lower
Abelsson, A. (2022, November 27). StrengthLog's 5-day workout split: A
premium program for strength and mass - StrengthLog. StrengthLog.
https://www.strengthlog.com/strengthlogs-5-day-workout-split/
Alex. (2013, January 29). 4-5 day intermediate and advanced
push/pull/legs split routine. King of the Gym.
https://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/
Arnold Split
Hosie, R. (2021, June 30). Arnold Schwarzenegger trains 6 days a week,
focusing on a different body part each day, to “stay as lean as
possible.” Insider.
https://www.insider.com/arnold-schwarzenegger-trains-6-days-week-body-part-split-workouts-2021-6
Wuebben, J. (2020, October 26). The ultimate Arnold Schwarzenegger
training guide. Muscle & Fitness.
https://www.muscleandfitness.com/workouts/workout-routines/ultimate-arnold-training-guide/
Push Pull Legs X 2
Fox, J. (2022, November 22). Chris Bumstead push pull legs routine
(exact 6-day split). Nutritioneering | Meal Plans Designed for
Fitness.
https://www.bodybuildingmealplan.com/chris-bumstead-push-pull-legs/
Cooper, E. (2022, January 13). Build full-body muscle using the `push,
pull, legs' method. Men's Health.
https://www.menshealth.com/uk/building-muscle/a38199992/push-pull-legs/
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