The most likely candidates for what you are looking for are:
| Day | Focus | HIDD Technique | |------|----------------|------------------| | Mon | Chest & Triceps | EDT (incline press + dips) | | Tue | Back & Biceps | Cluster-density (weighted pull-ups) | | Wed | Off / Active recovery | – | | Thu | Quads & Hamstrings | Density squats (5x5, 45 sec rest) | | Fri | Shoulders & Core | Cloud finisher (lateral raises partials) | | Sat | Full-body density circuit | 15-min AMRAP | | Sun | Off | – | Rodney St Cloud Workout And Hidd
If you are stuck in a linear progression rut, doing the same 3x10 with 2-minute rests, – incorporating HIDD will shock your system into new muscle growth. The hidden partials and density clusters are backed by exercise science (recent meta-analyses on rest-pause and cluster training show 15-20% greater hypertrophy over 8 weeks). The most likely candidates for what you are
Excellent for those looking to build a "Classic V-Shape" physique. Cons: Cons: Rodney provides RPE (rate of perceived exertion)
Rodney provides RPE (rate of perceived exertion) guidelines and modification options. For Hidd, you can adjust load, duration, or rest. I started with lighter kettlebells and still got a great stimulus.