While Arnold’s Blueprint come Mass is my favourite program, plenty of dislike how ‘old’ the is- and also want a newer, much more ‘modern’ workout routine. So, I uncovered a brand-new program, and also loved the so much I had actually to compose a modern physique review!

I median this regime is MASSIVE. Over there are lots of exercises, which way you will be placing on a enormous amount of muscle.

Modern Physique evaluation BA photo of a roman soldier alongside Steve Cook.

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Many workout programs stick with a really low perform of exercises to do. This is just incorrect and a bad method to placed on muscle.

In fact, the first program ns was ever before on only had actually 3 actual exercises every day. Once ns made the change to one actual program (Arnold’s Blueprint) ns noticed a night and day distinction in mine muscle gains.

Modern physique guarantees an incredibly huge, contemporary physique, with a funny list of exercises that space guaranteed to provide you muscle.

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Whats so various with modern-day Physique?Program structure – contemporary Physique ReviewWhy contemporary Physique’s separation May be RevolutionaryModern Physique is a ‘PHUL’ splitConclusion

Will contemporary Physique offer Me Results?

This is the an initial question I’ll address in the modern-day physique review- as well, this is unarguably the most important question.

Yes, modern physique will offer you results! and looking in ~ the volume and amount of exercises you have to do proves that.

There is simply no means you have the right to do all of these exercises week after ~ week, enhancing the load consistently, eat right, and not gain muscle.

This is prefer a mathematics equation. You plugin the intended points (the program, eating, sleep) and also you WILL obtain results.

This is not some jank Instagram influencer program. Steve chef made this program, and he’s actually a national competitor for bodybuilding. (Mt.Olympia!)

And if girlfriend really desire to to speak it, this regimen gets a ‘rwandachamber.org stamp of approval’- i’ve looked in ~ this program myself and also done it and also promise friend it will give results.

This isn’t part ‘do 3 to adjust of curls lul and large biceps hahaha’. This is a serious, unforgiving, strict, and tough regimen to complete.

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Who is Steve Cook? and why does he matter?

Steve cook is the creator of contemporary Physique. He is going come be necessary in this contemporary physique review!

Steve cook has completed many time to end up being Mr.Olympia. That has practically earned the location 4 different times. Very couple of get to action on that stage at all.

Earning Mr.Olympia is Bodybuilding’s greatest title worldwide. And to complete at the level so many times is incredible.

Furthermore, just 11 civilization have ever before earned the Mr.Olympia title.

So not only is this guy great at bodybuilding, friend can absolutely trust his workout program.

As i said, this isn’t part influencer that looks favor he has actually lifted because that 3 years offering advice. This guy has actually been on stage at the globally recognized finest bodybuilding convention.

Whats so various with modern Physique?

While we will certainly cover the yes, really workout program after that in this article, modern physique is various than most programs.

I in reality felt this was a at sight important component of the modern physique review.

Sure, it has the core principles most ‘good’ bodybuilding programs have, however it does have some things that separate it native the rest.

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Dedicated abdominal Day

Something unique about contemporary Physique is that there is one entire dedicated ab day.

Most programs carry out not have actually a committed ab day, instead opting that you perform 1-2 tiny ab practice daily.

Many programs believe that abs space muscles that grow slowly over time and aren’t precious it to workout frequently.

While this isn’t completely wrong- it seems that recently there has been much more of a transition towards abs. Earlier in the work of ‘old’ bodybuilding, abs weren’t yes, really considered an important muscle.

Nowadays, it appears abs are all friend see. From newspaper covers, to currently Mt.Olympia.

And this isn’t a bad component of the modern-day physique review, ns personally have had actually really bad ab an interpretation basically my whole life.

And sometimes, those abs can turn a poor physique into a perfect one.

Variety the Exercises

Many exercise programs can get really repetitive through the very same old, ‘bench, incline bench, barbell rows, gg’.

But, this program has actually a huge variety of exercises the will keep you not only entertained but busy.

Truthfully, numerous of this exercises are really good for you, and better alternatives 보다 the many ‘repetitive’ people we see all day.

These exercises promote muscle-building about the totality body. This deserve to make your overall physique look at way much better than just doing the same old regimen lifts.

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Program framework – contemporary Physique Review

It wouldn’t yes, really make feeling to build a modern physique review without covering several of the an easy exercises that the program.

So this is a “5-day a week” program. You’ll have 2 rest days every week, usage them wisely (eat good, sleep good, walk on vacation, etc)

Modern physique is kind of a tough program come follow. It goes in this sequence:

You workout for 2 days, rest one day, then job-related out 3 days, then remainder one day. It’s not your common 3 days, rest, 3 days, remainder program.

This isn’t always a bad thing. Sometimes having actually that extra rest day in there have the right to really help you push harder the following time you in the gym!

Day 1: top Body CardioModern Physique work 2: LegsRest work 3: RESTDay 4: Abs and also CardioModern Physique job 5: top Body CardioDay 6: LegsRest day 7: RESTDay 8: top Body CardioDay 9: LegsRest work 10: Rest

The full list of practice is here on bodybuilding.com!

Well, Tommy, Is the A good Split?

Honestly, this split in a workout routine is really surprising. Also in my history of bodybuilding I’ve never ever truly checked out a separation like this per se.

Usually, programs execute a ‘push, pull, legs, rest’ split- so this was a an extremely interesting regime to look at at.

However, the doesn’t average it doesn’t work. In fact, it could even it is in better.

You see, the difficulty with bodybuilding is- yes not much research done about it.

And truthfully, why have to there be? I’d quite our money goes to researching exactly how to cure different cancers 보다 figuring out exactly how to make my muscles slightly bigger.

But that pipeline a the majority of it on united state bodybuilders to uncover on our own. Which actually in a way- renders it sort of fun!

Why contemporary Physique’s split May be Revolutionary

Look, Steve Cook an extremely obviously to know what the is doing. He likewise is a coach for the show, best Loser- wherein they shot to help people lose weight.

Steve cook has an tremendous physique the blows people away. So, he could be onto something, let’s break it down.

Examination Of contemporary Physique’s distinct Split

On the first day you have to do upper body with cardiovascular work-related included.

You job-related chest, back, shoulders, and triceps. The following day you’re straight into destroying your legs.

This remainder day ideal after this huge first ‘load’ on her muscles is in reality a really an excellent idea. It provides your muscle a much-needed break after you’ve broken down all that muscle tissue.

This way you’ll be method more energized to head back into the weight room to complete the 2nd chunk.

Second Chunk

The first day that the second chunk straight-up hits you with intense abdominal work v intense cardio work. Not much else.

To many, this appears strange, but in ours times’ civilization have began a shift towards abs being a huge part of men’s physique. (abs are a fake muscle by the method it’s a government conspiracy that’s why I never work mine out!)

Right ~ that, you’re supposed to do an additional upper body and also cardio day. This time will have actually slight sports in concentrating on biceps and also shoulders more. Yet overall, the is an intense workout.

Then another tough foot day, then you have the right to rest. It’s usually wash, rinse, and also repeat at this point.

The split is in reality Effective

The separation is using a different method of ‘progressive overload’.

Progressive overload is the idea that your body gains muscle through you significantly overloading castle with an ext weight and higher reps end time.

While many programs depend on girlfriend doing 3 job of work, resting, then doing 3 job of job-related with an increased weight- this one is expecting friend to do it faster.

It’s offering you that extra remainder day right away to prepare you because that a more tough chunk that the week.

This should give your muscles an ext time to recover, and therefore you’ll work harder in the gym, have the ability to lift more, and also grow more.

Modern Physique is a ‘PHUL’ split

I’m composing this modern physique evaluation aimed in ~ the more recent bodybuilder searching for a an excellent program to begin on.

But for some of the civilization that care much more about the specifications, you may be interested come know modern-day Physique is called a ‘PHUL’ split.

PHUL stands for Power Hypertrophy Upper reduced training. And you can see that in this program here.

You have actually an upper-body day, climate a reduced body day. The whole program is centered around switching in between power and hypertrophy training as well.


So girlfriend may have actually heard these terms a lot, and also may be wonder what the distinction is- and if PPL or PHUL is better.

Modern physique is a PHUL program. You carry out upper body, then reduced body, then rest.

Arnold’s Blueprint to Mass is a PPL program. You do a push day, a pull day, then a leg day, then rest.

Realistically speaking, yes no real ‘scientific’ proof one is far better than the other.

At the finish of the month, you doing usually the exact same amount of exercise. However, contemporary physique crams the in simply a shorter amount that time than a PPL split.

So in modern physique, you acquire an extra remainder day, however you have as whole longer gym sessions.


As abovementioned in this modern physique review, PHUL represents ‘Power Hypertrophy Upper reduced training’, however what go ‘PHAT’ stand for?

PHAT stands for ‘Power Hypertrophy Adaptive Training’. Much more or less, this is favor a PHUL workout v a different shoulder + earlier day included. It really is PPL through extra steps…

While it’s an ext complicated, ‘PHAT’ practice routines no common. And also they’re super new, for this reason it’s not entirely sure if they are the most effective at structure muscle yet.

Give the time, and also maybe it will be the new thing. Yet for now, PPL and PHUL are an ext reliable.

Are There any kind of Downsides To contemporary Physique?

This would not it is in a an excellent modern physique evaluation if ns didn’t list some of the negatives of the program.

While over there isn’t anything inherently ‘wrong’ about this program, i did uncover some points that appeared a little weird.

A dedicated ab day.While a specialized ab day is cool because that making her abs look big- as whole it’s not really a an excellent idea. Abs recover an extremely quickly, that method you have the right to work castle literally every day. i mean- they are the muscle the stabilizes your whole body, they recoup quickly. You usually can obtain the same results by law 1-2 ab exercises every day rather of one specialized ab job a week. Although this committed ab job is a an excellent step if friend really desire shredded abs. Personal choice I guess?Long workout days.

Those are really the only downsides I could really come up with. The regimen is in reality pretty good!

Who Is This regimen For?

As I spanned in my other program reviews, I favor to find who this routine is constructed around.

For instance, yes sir no reason to perform Project fixed if you desire to compete at a nationwide level together the regimen is simply not sufficient work to reach the level.

This regime is for any bodybuilder or powerlifter that is looking for not just an interesting but a rigorous day in ~ the gym.

This is ideally because that the world with 2-3 hrs to invest at the gym, 5 days a week. You gain 2 rest days, so the is an appealing component of this program.

This program fits human being like me. Who space busy many days that the week, so having an extra remainder day helps keep everything else in order.

This is a an excellent program for possibly the part-time employee that works 3-4 work a week.

This can assist you regulate that schedule far better and have as whole fewer conflicts.

Or also the human being in sports, or college that has to study generally every night. This program offers you more time off that you can use to manage the rest of your schedule better.

But that is offered you’re ready to dedicate that 1.5-3 hours on those gym days to the gym.

Diet – modern-day Physique Review

Modern physique is a bulking program. The is very important to understand in this modern-day physique review.

This is no a program you do and also lose weight on. That would just be inefficient and also not effective.

You need to mass on this program. You perform this by eating 500 calories excess every day and gaining weight. And girlfriend ideally desire to gain around 1/7th of a lb every day while top top this program.

That’s right, you need to gain weight. Otherwise- just how else is muscle claimed to form?

Try come get approximately 110-120 grams of protein in everyday, 8 hrs of sleep minimum every night, and also consistently walk the gym.

After all is said and done- if you’d placed on a little bit the fat you desire to then shot a ‘cutting’ program and also go native there.


Modern Physique is a good program for someone that is busy numerous days of the week. It helps offer you an ext ‘off days’ in exchange for busier gym days once you are in the holy place of iron.

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I extremely recommend the program, and it will certainly for sure provide you significant muscle growth.