🏋️‍♂️ PHSYCO'S FITNESS EMPIRE 🏋️‍♂️

Follow the path of iron. Embrace the chaos.

Your gateway to brutal workouts, proven templates, and the relentless pursuit of strength. Choose your weapon and prepare for war.

🧠 PHSYCO'S WORKOUTS

My personal workout collection. These are the routines that have forged my strength. Follow along and experience the same brutal intensity.

🔥 The Labor of Iron - Chest Warfare

Heavy pressing foundation + volume ladder destruction + savage finisher circuit

📅 Monday • Chest Day

⏱️ 75-90 min 💪 Chest Focus 🎯 Strength + Volume

🦅 Wings of War - Back Pump Edition

Heavy pull power + volume ladder destruction + savage wing span finisher

📅 Tuesday • Back Day

⏱️ 70-85 min 💪 Back Focus 🎯 Strength + Volume

🔥 Leverage of Pain - Leg Warfare

Controlled squats mixed into extension/curl pyramids for a safe but savage leg pump

📅 Wednesday • Leg Day

⏱️ 60-75 min 🎯 Leg Focus 🔥 Strength + Volume

🔥 Stone Shoulders - Press & Pump Warfare

Heavy press foundation + lateral chaos ladders + rear delt & trap fire

📅 Thursday • Shoulder Day

⏱️ 60-75 min 💪 Shoulder Focus 🎯 Strength + Volume

💪 Garage Gun Show - Arm Warfare

Biceps + triceps hypertrophy with superset brutality and finishers that force sleeves to surrender

📅 Friday • Arm Day

⏱️ 60-75 min 💪 Arm Focus 🔥 Supersets + Volume

📚 TRAINING TEMPLATES

Proven workout structures for different training goals. These templates can be adapted for any muscle group or training style.

💀 DTP Set

Dramatic Transformation Principle | Two Exercises | Opposite Pyramids

⏱️ 60-90 min 🎯 Extreme

💥 German Volume Training

10 Sets × 10 Reps × Same Weight = Brutal Hypertrophy Protocol

⏱️ 60-90 min 🎯 Volume

💥 MyoReps Training System

Activation Set + Mini Sets = Maximum Muscle Fiber Recruitment

⏱️ 45-60 min 🎯 Intensity

💣 Cluster Sets Training

Heavy Loads + Intra-Set Rest = Elite Strength & Power

⏱️ 60-90 min 🎯 Power

⚙️ Mechanical Drop Sets

Change the Angle. Extend the Set. Force the Growth.

⏱️ 45-60 min 🎯 Extended Sets

⚔️ Rest-Pause Training

1 Big Set. 3 Phases. No Mercy.

⏱️ 30-45 min 🎯 Strategic Intensity

⚙️ Time-Based Conditioning

3 Modes. 1 Mission. Conditioning Through Chaos.

⏱️ 10-30 min 🎯 EMOM/AMRAP/Circuit

🏆 MAX LIFT TEMPLATES

Specialized templates for testing your limits. These are designed for PR attempts and maximum strength development.

🔥 True 1RM Test (The Brag Max)

Safely ramp to a true 1RM test with smart progression and safety protocols

⏱️ 45-60 min 🎯 Max Strength

🧮 Rep-Max Test + Formula (Strength Math)

Hit 3-5RM top set, then calculate estimated 1RM with formulas (Epley, Brzycki, Lombardi)

⏱️ 45-60 min 🎯 Formula-Based

💪 Training Max (The 90% Rule)

Ramp to clean heavy single (~90-95%), then use as training max for future cycles (5/3/1 style)

⏱️ 45-60 min 🎯 Submax

🔥 AMRAP @ Submax (Tank Test)

Submax load (70-85%), push one set AMRAP, calculate new est. max with formulas (endurance test)

⏱️ 45-60 min 🎯 Endurance

⚡ Velocity-Based / RPE Proxy (Speed is King)

Fast, clean heavy single at RPE 8-9, use RPE→% chart to estimate 1RM without grinding (modern approach)

⏱️ 45-60 min 🎯 Speed-Based

👻 GHOST TEMPLATES

Application-independent workout templates for prompt testing and development. These are experimental templates not yet ready for public consumption.

🏋️ Standard Set

1 Exercise | 3-6 Sets | 8-20 Reps | At or Near Failure

📅 Interactive Template