These were the most intense training plans I’ve ever followed.

I started watching Ryan Humiston’s videos a few years ago.

I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes.

Since then, I don’t think I’ve missed one of Ryan’s videos. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans.

The results were great, so when he announced the release of his first 30-day program, I jumped on it. And I’ve tried every one he’s released since.

An Overview of Ryan Humiston’s Programs

Ryan Humiston currently offers five different programs to choose from:

30-Day Garage Gym Program
30-Day Full Gym Program
30-Day Full Gym Program 2.0
60/30-Day Push-Pull-Legs (PPL) Program
Backed by Science Hypertrophy Program

The garage gym and full gym programs are both a body part split, meaning you’ll train one muscle group per day. By training one muscle group, I really mean you’ll isolate and destroy it.

The PPL program has a push day, pull day, and leg day and can be done 3 times a week for 60 days or 6 times a week for 30 days.

To get started, go to Ryan Humiston’s website and sign up with your email.

The program costs $19.99 and a link will be sent to you when you purchase it.

You’re not downloading a PDF or getting a hard copy. Ryan’s program is built into his website. Once you purchase it, you’ll be able to log in and see the workouts.

Each workout has a video of Ryan demonstrating the exercises and making a few jokes. It also has a text layout with the exercise order, reps and sets, and picture demonstrations.

You can monitor your progress using this setup and you’ll get periodic email reminders and updates.

The Workouts and Exercises

If you’re already familiar with Ryan’s training style, the goal is always to grow muscle. This isn’t about getting stronger or losing weight. It’s to grow muscle. That’s it.

Ryan is a master at finding ways to manipulate angles, rep schemes, grip, isolation, and range of motion to enhance tension on the targeted muscle.

For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness.

The Garage Gym Program is tailored to the equipment you might have available to you at home. The rest assume you have access to a full gym.

The 30-Day Full Gym Program

The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. You’ll hit each body part once a week but you will be destroying it in that one workout with volume.

Ryan has chosen a theme for each week, keeping with his dark sense of humor.

As you can see above, each week’s theme doesn’t sound good. Once you try the workouts, you’ll understand better why they’re named the way they are.

The most daunting thing about Ryan’s workouts is the volume.

There are giant sets: four exercises targeting a specific muscle back-to-back and you’re doing 20 reps of each.

There are century sets where you’re doing sets of 100 reps.

And there are rest-pause sets and drop sets. Get ready to be sore.

The workouts change every week. You might see the same exercise more than once but you’re going to be doing different ones from week to week, for the most part.

30-Day Program: Garage Style

After finishing the full gym program (twice), I bought Ryan’s 30-Day Garage Gym Program.

The program was very similar to the full gym program but there was one major difference: the equipment used.

In the full gym program, there are a lot of cable and machine exercises.

In the garage program, it’s all dumbbell, barbell, and bodyweight exercises.

But this didn’t matter. Ryan finds ways to sufficiently stress a muscle with whatever is available. As he says in his programs, “by any means necessary.”

The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles.

And the results are the same. A post-workout pump like you’ve never had before and noticeable muscle growth.

This program is also $19.99 and I highly recommend this one as well, especially for anyone training in a home gym or even in hotel gyms.

PPL Program

Ryan’s push-pull-legs (PPL) program is designed to be done with 3 workouts a week for 60 days or 6 workouts a week for 30 days (advanced lifters).

Monday-Wednesday-Friday training days are recommended if you’re doing this program three times a week for recovery.

Like Ryan’s other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Plus, there are photos of Ryan doing each exercise.

Beware, the workouts are long in this program since you’re condensing them into only three workouts a week.

Each workout, on average, has about 8 different exercises. There’s a ton of volume in this one.

This program was my least favorite. It was good but I think Ryan’s training style is more conducive to a body part split. I recommend the other three programs over the PPL program.

Full Gym 2.0 Program

As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon.

The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program.

If you enjoyed the first full gym program, you’ll love this one too. I highly recommend it.

Backed by Science Hypertrophy Program

If you watch Ryan’s YouTube channel, you’re aware that he’s been testing an electromyography (EMG) machine that measures muscle activation.

Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine.

Ryan then took his findings and developed a new program with the results in mind.

The Backed by Science Hypertrophy Program differs from Ryan’s typical body part split, instead introducing this 4-day split:

Back, Traps, and Calves
Chest, Triceps, and Abs
Shoulders, Biceps, and Calves
Quads, Hamstrings, and Glutes

He also makes a few small changes to the layout of the program, based on user feedback according to Ryan.

Each exercise in the “text” section of the workout features a short video clip and GIF of him doing the exercise.

He no longer demonstrates the workout in the “video” section. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes.

I’m currently doing this program and love it. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery.

My Thoughts

Ryan has a unique training style that embraces things like isolating muscles, high volume, time under tension, and using mechanical disadvantages to make muscles work harder.

If you’ve watched his YouTube channel and done some of the workouts he shares, you’ll already have an idea of what you’re in for.

But be prepared, he takes it up a notch with these programs. For $19.99, they’re well worth the money. I highly recommend each one of them.

It’s only 30 days, so don’t expect a big change in your physique fizeek in that time but you can use what you learn from these programs as you continue with your training.

You can also do the programs twice as I have. I completed all 30 days of the full gym program and then went through it again. I also did it with the garage gym program.

The only change I made was going slightly heavier on the weight but I kept in mind Ryan’s principles about using a light enough weight that you’re not sacrificing form or tension.

One month is not enough time to get a solid measure of the progress you’re making but the workouts in these programs gave me some insane pumps and there’s no doubt that if you continue with this training style beyond 30 days, you’ll make gains.

If you’re on the fence about buying any of Ryan Humiston’s programs, just do it.

Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product.

Read more: My dumbbell workout plan was developed using Ryan’s training style and is ideal for anyone training with only dumbbells.

Cover photo by Ryan Humiston. All other photos are taken from the program.