SHSHT - Spytech's Hybrid Strength and Hypertrophy Training

After years of trying different routines (DF, HST, DC, Upper/Lowers, Max-OT, Ultra High Volume, Low Volume High Frequency, Full body splits, etc. the list goes on) I have decided to put together my own routine that takes the things that have shown me the most benefit and puts them all together in a nice solid dual phase routine. This routine takes advantage of the benefits of load/deload phases, failure and sub-failure training, rest-pausing, weight load progression, wave progression, high frequency combined with moderate volume, and more.

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SHWSB - Spytech's Hybrid Westside Barbell Workout

This is a routine based off of the Westside Barbell Training training methods. I have altered some of the WSB training principles to suit my own personal lifting style and goals, so it may not suit you entirely. It is based around hitting a ME movement almost every session, and uses a lot of ideas taken from previous routines I have employed. One of the main principles behind WSB is 'increase your deadlift/squat by not doing it' because it relies heavily on assistance work to increase these lifts and combining dead/squat movements. Being somewhat of a bodybuilder, and actually loving to squat and deadlift, I altered this principle to suit me more (by actually squatting and deadlifting for varying reps or peaking patterns every week). I am hesitant to leave 'WSB' in the name of this training routine because of my alterations, but it is still heavily based on the typical WSB template.

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Charles Poliquin's German Body Composition Program

A circuit-training based program designed to burn fat, increase muscular endurance, and build mass as well. Each workout consists of several circuits with short rests (10s) between exercises, and two-minute rests between circuits.

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