Phat workout program

Dumbbell Overhead Press: 2 x 5 – 8 Hammer Curls: 2 x 6 – 10 Rope Pushdown: 2 x 6 – 10DAY 2: LOWER BODY POWERBarbell Squat: 4 sets of 3 to 5 repetitions Barbell Deadlift : 4 x 3 – 5 Plate-Loaded Leg Press: 5 x 10 – 15 Leg Curl: 4 x 6 – 10 Calf Exercise: 4 x 6 – 10DAY 4: UPPER BODY HYPERTROPHYIncline Dumbbell Bench Press: 3 sets of 8 to 12 repetitions Flat Bench Dumbbell Fly: 3 x 8 – 12 Seated Single-Arm Cable Row: 3 x 8 – 12 One-Arm Dumbbell Row: 3 x 8 – 12 Dumbbell Lateral Raise: 3 x 8 – 12 Seated Incline Dumbbell Curl: 3 x 8 – 12 Cable Triceps Overhead Extension: 3 x 8 – 12DAY 5: LOWER BODY HYPERTROPHYBarbell Front Squat: 4 sets of 8 to 12 repetitions Dumbbell or Kettlebell Lunge: 4 x 8 – 12 Leg Extension: 3 x 10 – 15 Leg Curl : 3 x 10 – 15 Seated Calf Raise: 3 x 8 – 12 Calf Press: 3 x 8 – 12The Difference Between PHUL and PHAT WorkoutsIf you discovered the PHUL workout routine, then there’s a great chance that you came across the PHAT workout as well. Both workouts are focused on increasing overall strength and muscle size, but the biggest differences are as follows:Training Days: The PHAT workout focuses on five training days, allowing for a greater number of overall sets and repetitions, better known as training volume.Overall Volume: Continuing with the point above, given that extra day in the program, the PHAT workout has a substantially higher total repetition count. How much more? If followed accordingly, the PHAT workout racks up over 500 reps while the PHUL workout only allows for just over 250.Hypertrophy-Focused: Given the higher rep range, it’s no surprise that the PHAT workout is more focused on muscle growth over strength gains.ConclusionThe PHUL workout is an ideal exercise system for those looking to increase strength, boost muscle mass, and learn the fundamentals of fitness. While it may not be as hardcore as the PHAT workout, it will still produce impressive results and you may even want to look at it as a stepping stone to a more challenging program once you hit your goals.

Using deload days or weeks as part of your PHAT training program.To deload means performing the same lifts, but at lighter weights, often only about 50-60 percent of your 1RM. You can also reduce the intensity of your training by lowering the volume and working with fewer sets and reps than you’d typically perform.Deloading still lets you stick to your training plan but prevents you from experiencing the type of burnout that’s common in heavier power and hypertrophy training.Benefits of PHAT WorkoutBest of Both WorldsAs the name suggests, this combination of bodybuilding and powerlifting training makes PHAT an optimal way to gain both strength and size.PHAT Workout— OriginsWhere does the PHAT workout come from?Dr. Layne Norton is a nutritional researcher, scientist, podcaster and bodybuilder who is the mind behind the PHAT workout.Norton’s PHAT regimen comes from a mix of scientific research and his personal discoveries as someone who is active in the fitness space.The program is mostly built off of heavy compound exercises— primarily squats, deadlifts, bench presses and rows.PHAT Workout SplitFollowing the PHAT method, you’ll break your week down into a 5-day split (another workout that follows a 5-day structure is the bro split workout).You’ll train for 2 days of power exercises, followed by one rest day, then 3 days of hypertrophy exercises and one more rest day.Hypertrophy WorkoutsTo train for hypertrophy, a PHAT workout operates between the power and hypertrophy zones. For hypertrophy exercises, you’ll need to train at approximately 60-80% of your maximum (one-rep max or 1RM)

There are literally thousands of muscle building articles available at your fingertips, and the majority of them will recommend some crazy new technique in order to get bigger and stronger. But do you need the latest tricks and equipment in order to achieve your goals of size and strength? As science is revealing, you don’t.The PHUL workout (Power Hypertrophy Upper Lower) looks back to what the pioneers of bodybuilding and powerlifting were doing: compound movements. Considered foundational exercises by today’s standards, when you pair these exercises with the PHUL routine split, you’ll be amazed at your results.Let’s breakdown this 4-day split and explore the exercises and acute variables within the PHUL workout routine. We’ll also help you understand the difference between the PHAT vs PHUL workouts.What is the PHUL Workout?What is the PHUL Program Best for?Exercises in PHUL ProgramBenefits of PHUL Workout7 Days PHUL Workout Training ProgramImportance of Warming UpChoosing Your WeightPHUL Workout SplitThe Difference Between PHUL and PHAT WorkoutsWhat is the PHUL Workout?The PHUL workout stands for Power Hypertrophy Upper Lower, and it is designed to improve both strength and muscle growth through the use of compound exercises such as squats and deadlifts with a few isolation exercises to completely fatigue the muscle.The PHUL workout captures the best of both worlds: powerlifting and bodybuilding. Unlike a traditional powerlifting workout, PHUL has the goal of increasing strength and raw force output over time, not striving to make immediate gigantic leaps in order to increase your overall personal best.What’s more, the PHUL program isn’t focused exclusively on muscle hypertrophy or increasing muscle size without improving power and strength. This program does both by using proven exercises as well as a specific set of acute variables.The most unique variable of the PHUL workout is that every muscle group is targeted twice per week. Studies show that this creates an ideal environment for both strength increases and muscle growth while minimizing the risk of over-training, assuming you are focusing on rest and recovery.What is the PHUL Program Best for?The PHUL workout is ideal for those people who have the following types of fitness goals:Power and Strength: Since the PHUL program dedicates two of the four days to improving strength, this is going to make it great for anyone who wants to safely and progressively increase their overall strength. Plenty of anecdotal reports have found that numbers on the big three (squat, deadlift, bench