A real bodybuilding split — one muscle group at a time, genuine hypertrophy volume every session.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day split at real hypertrophy volume (target RIR 3).
Heavier loads, denser conditioning. Target RIR 2.
Chest & Triceps, Back & Biceps, Lower Body, Shoulders & Abs, and Full Body & Functional.
Enormous, dense muscle mass — a genuine bodybuilder's physique.
Real size and strength gains across every muscle group, plus functional carrying strength.
Compound lifts use double progression within the hypertrophy rep range (10-12). Conditioning uses density progression. Target RIR drops from 3 to 2 across the two phases.
This program is inspired by Biscuit Oliva's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.