Philip Stefanov

I'm Philip, I'm a certified personal trainer and strength training coach with a passion for writing! I write about optimizing the performance of strength training and hypertrophy to thousands of readers around the world, focusing primarily on sharing research based and scientific learnings. I'm the founder and Head Coach of Thinking Lifter, where we coach athletes to become the best version of themselves. When I'm not writing, you can find me training for weightlifting competitions! Get in touch with me at [email protected] or reach out to me on Twitter @hevyapp

Blogs

two images side by side, one showing a woman performing a barbell deadlift in a gym setting, the other showing a woman running outdoors

Hybrid Training Guide: Mix Strength and Cardio Like a Pro

For the longest time, trainees picked one path: lifting weights or doing cardio. But with the growing popularity of hybrid training, people are becoming increasingly aware that they can (and

Hyrox Training for Competition (With a Sample Weekly Split)

Hevy is not affiliated with or endorsed by HYROX. Whether you’re new to working out or an experienced trainee, Hyrox offers a fresh way to challenge yourself by combining cardiovascular

Hevy trainer screenshots displaying some of the functions, including replacing exercises, logging workouts, and tracking consistency

Announcing Hevy Trainer

We’re excited to introduce Hevy Trainer, our new smart training companion for personalized programs with built-in progression. Trainer is an algorithm-based feature that creates workout programs based on your fitness

Full Body Workout vs Split: Pros, Cons & How to Pick

One of the choices you’ll continually need to make in strength training, whether you’re just starting or years into your journey, is to choose between full-body training and a split

three side by side images showing men doing pull ups, bicep curls, and deadlifts in a gym setting

Workout Splits Explained: Types, Examples, and How to Pick

Whether you’re looking to gain muscle, lose fat, or make strength gains, you need to organize your training intelligently and stay consistent. One of the simplest ways to do that

7 of the best workout tracker apps positioned side by side on phone screens with Hevy in the middle

Best Workout Tracker App for 2026: Top 7 Options Reviewed

This is the only article you need to find the best workout app. Whether you want a gym logger, a cardio app, or something geared more toward general fitness, we’ve

a man and a woman sitting on a plyo box in the gym and discussing a workout program

Upper/Lower/Full Body Split (3x/Week Program)

Are you busy, new to the gym, or simply looking for a less demanding and effective workout approach that leaves you time and energy to do other things? If so,

a man at the gym holding the handles of a double crossover machine

PHAT Workout Plan: Build Muscle & Strength

Layne Norton is a successful bodybuilder, a two-time IPF World Champion, and a five-time powerlifting champion in the Nationals. So, when someone like that creates a training program, we take

two hands holding a pair of dumbbells in a gym environment

Push/Pull/Legs/Upper/Lower (PPLUL) Split (5x/Week)

Push/pull/legs (PPL) and upper/lower are popular splits to organize your weekly training. Both work well for different frequencies. For instance, push/pull/legs is simple to program for three and six weekly

a barbell loaded with two weight plates lying on the gym floor with a person gripping it

Warm Up Sets Explained: Best Strategies for Lifters

Warming up is not what most of us get excited about. But it’s a necessary part of a productive workout. Part of a good warm-up routine is the warm-up sets

Exercises

animated man performing a close grip bench press on a flat bench rack

Close Grip Barbell Bench Press: How-to, Tips & More

The Benefits of the Close Grip Bench Press Close-grip bench presses are a popular movement for overloading and strengthening the triceps (1). The objective is to have your hands close

man Arnold press

Dumbbell Arnold Press: How-to, Tips, Variations & Mistakes

Mastering the Dumbbell Arnold Press Named after Arnold Schwarzenegger, the Arnold press is a fantastic dumbbell exercise that overloads and develops your shoulders, triceps, and upper chest. But, unlike the

man sumo deadlift barbell inner thigh workout

Sumo Deadlift: How-to, Tips, Variations, Mistakes & More

The Benefits of the Sumo Deadlifts Despite its somewhat mixed reputation in the training community, the sumo deadlift is an excellent full-body movement that builds strength, muscle mass, and athleticism.

man shrugs barbell

Barbell Shrug: How-to, Common Mistakes & Variations

What is a Barbell Shrug? Barbell shrugs are a simple exercise that strengthens your grip and upper back. The movement targets the trapezius muscle, which makes up most of the

clean and jerk

Clean and Jerk: How-to, Tips, Variations & Mistakes

What is the Clean and Jerk? You’re probably aware of the clean and jerk, given that it is one of the two competitive lifts that make up weightlifting. Plus, the

handstand press up

Handstand Push Up: How-to, Progression, Variations

What is a Handstand Push Up? Handstand push ups (HSPU) are one of the most challenging bodyweight exercises you can perform to strengthen your core, shoulders, chest, and triceps. The