This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: My personal favorite workout day! This puts a huge damper on your progress and can eventually be the reason why many people quit training altogether. PHAT is a lot like 5/3/1 where there are quite a few bastardizations of the program. © 2016 – 2020 Anabolic Bodies. Since this workout split is only one week in duration you will need to understand simple methods for progression. Each PHAT training session has a specific target group for muscular systems. Day Six: Mass Building Workout for the Arms and Chest • Pressing Strength Exercise for Speed: Flat Dumbbell Presses 6 sets of 3 repetitions, with sixty-five to seventy percent of the weight used on day one • Pressing Motion for Mass: Hammer Power Chest Press 3 … In order to do this properly, you should be logging your lifts and continually trying to beat your best. Power Hypertrophy Upper Lower Program follows a very high frequency training mode because of that we can keep our muscles in anabolic state throughout the week. Especially on hypertrophy days, you should be using a weight that challenges you to the point of near failure each set. Layne's strength and muscle program is for advanced lifters with a base of fitness who … Linear progression based push/pull/legs program. Calf Exercise (choose any exercise) 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 Cable Tricep Extension 3 - 4 8 - 12 Day 5 Deloading can be done by utilizing the same reps and sets as normal training weeks, but decreasing the volume on the muscle to 60-70% of the weight you would traditionally use. Dr. Layne Norton has combined some of the best exercises for building muscle and strength together to force hypertrophy in your muscle. Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. workouts. In contrast, if you are given an exercise that is 4 sets of 6 reps you will need to expend your energy over the course of the extended sets – aka, You cannot work as hard. The Best Workout Split for MAXIMUM Muscle Gains - Duration: 13:52. Here, followers of this program will train in the style of a bodybuilder and a powerlifter. If you’re benching, do some light pushing exercises to warm up the muscles and ligaments involved in the movement. Where am I going with this? Powerbuilding workout programs are nothing new in the world of strength sports. It is the best all around 5 day split workout, hitting every main muscle group. While not exactly a split, a total body split involves hitting all major muscle groups in each workout. As you build up to that, feel free to break up the workout in different ways. The program was specifically designed to hit each muscle 2x a week in both traditional strength methods and bodybuilding hypertrophy rep schemes. With the 4 day workout routine you’ll focus on working each muscle group only once a week. Upper/Lower Split Workout Routine Collections. Then, you’ll undergo hypertrophy training for three days. The workout program itself is a 5-day split, but it isn’t your typical 5-day split. PHAT Stands for Power, Hypertrophy, Adaptive Training. A 4 day program. Rock Hard Fitness 1,624 views. Start a new training program that’s complete. PHUL Workout: 4-Day Training Program. DAY 1: UPPER BODY POWER. Low-impact cardio and specific exercises are the best way to warm up for strength training. PHAT Training Overview: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest. Research shows that when muscles are optimally stretched during an exercise they can generate more power and stimulate more muscle hypertrophy. Training with high weight and low reps will teach your body to handle the higher weight, improve gross strength and in turn, will assist you in creating more hypertrophy through your higher reps schemes (seen on your hypertrophy days). Keep your cool downs simple. This will not only dampen your success but could lead to injury. Is no time for recovery and growth days should be to work hard in each workout focuses on a muscle... Beginner lifter specific target group for muscular systems need structure people avoid the use of and! Seem to be too easy, it ’ s the thing about progressive strength workouts as! 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