Program Description
Peripheral Heart Action (PHA) training is a circuit-style workout method designed to improve both cardiovascular endurance and muscular strength by alternating between upper- and lower-body exercises with minimal rest. This approach keeps the heart rate elevated throughout the workout while reducing localized muscle fatigue. How It Works: • Exercises are arranged in a circuit format, typically consisting of 4-6 exercises. • Movements alternate between upper- and lower-body exercises to keep blood circulating efficiently. • Rest periods are kept short (10-30 seconds) to maintain cardiovascular demand. • The workout typically lasts 30-45 minutes and can be adjusted for different fitness levels.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedMar 20, 2025 08:57
- Last EditedJun 18, 2025 11:43
Summary
The PHA Training Program is an 8-week, full-body workout designed to enhance your strength and endurance through a unique blend of resistance and cardio exercises. Committing just two days a week, you'll engage in dynamic movements like Goblet Squats, Pull-Ups, and Kettlebell Swings, ensuring a comprehensive approach to fitness. Each session targets multiple muscle groups, promoting balanced development and improved performance. Get ready to elevate your training and achieve your fitness goals with this efficient and effective program!
