As it states in its title, the Modern Physique training plan is an eight-week program which is based on the PHUL model (Power Hypertrophy Upper Lower). This basically breaks down your weight training into four days, split in two upper and two lower, though with an alternating focus of power and hypertrophy throughout the week. The program adds two HIIT (High-Intensity Interval Training) sessions and a LISS (Low-Intensity Steady State) cardio session to the weight training.
- Workout program
- Nutrition plan
- Supplement guide
- Additional motivational video and advice
- Available in a dedicated app for Android and iOS
The training plan has one major objective, which is muscle building but also includes what Steve calls the pillars of the modern physique: symmetry, strength, power, flexibility, endurance, muscularity, definition, and athleticism. While I agree that all these pillars are things to strive for over time, however, these will not happen overnight, nor in an eight-week period. If taken seriously, applying these pillars to a daily fitness regime will lead to a better athletic body over time.
- Includes both power and hypertrophy training
- Includes some plyometric training
- Most training sessions can be completed in under an hour
- Includes both HIIT and LISS cardio sessions
- Includes intensity techniques like 1-1/4 reps
- The tri-sets and giant-sets can be difficult to complete in a gym
- The last few LISS cardio sessions are over an hour alone
- Some key compound lifts like the deadlift are excluded
- The nutrition plan is a bit basic when compared to other trainers
- The supplementation plan lacks some common elements like casein protein
Before you begin the training, make sure you review the training plan to see all the recommended exercises. Go through the days mentally to see if you have the equipment necessary, and prepare alternatives in advance should the need arise. For the tri-sets and giant-sets, try to set up ahead of time to minimize the prep or waiting times. Even for people with a home gym like myself, these sets became too much of a hassle to do as suggested. I was forced to break them up into supersets to reduce the time wasted on setup. Unless you have a fully stocked gym to yourself, you’re going to have to play around with the exercises a bit. As mentioned above, I added a casein protein shake before bed to try and maximize muscle recovery.
The Modern Physique training plan was a fun program to do and can help people change things up as they stagnate with their everyday program. There are some really good components that I’ve included in my own program, but I wouldn’t use this as my base for my main training program. I think it’s the type of program that makes it a decent change to the routine, however, I wouldn’t go through this program more than twice per year.