PHA Training Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Goblet Squat

Pull-Up (Bodyweight)

Walking Lunge

Push Up

Kettlebell Swing

Jump Rope

Trap Bar Deadlift

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Renegade Row

Med Ball Slam

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