Description of Workout:
If you are like me you have probably tried every training regimen and then some on every single web-site across the internet. You have done straight power routines, high volume, athletic performance, BFS, hypertrophy and so forth. There are so many titles and names of different regimens FST-7, P.H.A.T, HCT-12, German Volume Training, Occlusion Training, and them some. Well let me introduce to you my personal formulated training regimen that I personally created called “PHD-4” Training aka Power Hyper Deload Training.
Now I am sure you may be asking what to expect from this training program, well here is the deal 95% of us who step into the gym want to be big, strong, and aesthetically pleasing. This program allows you to be all of those and better yet an overall well developed lifter, this regimen incorporates powerlifting, explosive training, and hypertrophy work.
If you are looking to be bigger, stronger, and develop a well balanced physique this program is for you. If you are looking to push your body beyond physical limits and become dominant in the gym this program is for you. If you are looking to separate yourself from the weak and be obsolete this program is for you. If you answered yes and told yourself what I just stated in the previous 3 statements is what you want then let’s get to work!
Now what does PHD-4 stand for? It stands for Power Hyper Deload every 4th week, hence the short expression PHD-4.
NOW GET TO WORK. I’M ALREADY 5 STEPS AHEAD OF YOU ON THE ROAD TO GREATNESS!
The power days are based off of Jim Wendler’s recommendation for those who can only train twice a week (mainly those who can only train early in the week on Mondays and Tuesdays). So Monday is Deadlifts and Bench then Tuesdays Squats and Power Presses with the 5/3/1 set rep scheme.
On Thursday, Friday, and Saturday you will be doing speed work on your power lifts besides your military/power press movement. This is based of of Layne’s P.H.A.T format but the sets, reps, and percentages are based off the Westside Barbell principles. On these days I personally decided to add in resistance band and reverse band techniques to my speed work weights. You do not have to you can you use standard weight that falls under your percentage.
Every fourth week you will be deloading on your power days - Mondays and Tuesdays, as well as decreasing your accessory movement sets by half and weights by half. This practice and principal is based off of Wendler’s 5/3/1 regimen.
On your hyper and speed days during your deload week you have the choice to do speed work. Keep your hyper sets, reps, and weights the same.
On accessory and hyper work when it says "x amount" – x amount of sets for a particular body part. you can break up and utilize as you would like. So you can so BB Curls for a 6 sets on your Bicep Accessory work on Thursday, or you can do 2 exercise of 3 sets each, or 3 exercises of 2 sets each, etc.
If you are used to training once a week you will need to give this program a minimum of 2 cycles for your body to become adaptive to the volume aspect. Stick with it. You may feel weak in the beginning but once your body adapts the strength will grow and be on the up and up from then on.
If you have never incorporated power training into your regimen then this will be demanding on the body. Make sure you are eating enough to support the toll this will take on your body. Please practice proper form and technique when performing these lifts as serious injury can come about if proper form is not utilized.
Now I am sure you may be asking what to expect from this training program, well here is the deal 95% of us who step into the gym want to be big, strong, and aesthetically pleasing. This program allows you to be all of those and better yet an overall well developed lifter, this regimen incorporates powerlifting, explosive training, and hypertrophy work.
If you are looking to be bigger, stronger, and develop a well balanced physique this program is for you. If you are looking to push your body beyond physical limits and become dominant in the gym this program is for you. If you are looking to separate yourself from the weak and be obsolete this program is for you. If you answered yes and told yourself what I just stated in the previous 3 statements is what you want then let’s get to work!
Now what does PHD-4 stand for? It stands for Power Hyper Deload every 4th week, hence the short expression PHD-4.
NOW GET TO WORK. I’M ALREADY 5 STEPS AHEAD OF YOU ON THE ROAD TO GREATNESS!
- Monday - Power Day - Incline Bench and Deadlift 5/3/1.
- Tuesday - Power Day - Squat and Military Press 5/3/1.
- Wednesday - Abs and HIIT cardio.
- Thursday - Hyper Day - Chest and Arms.
- Friday - Hyper Day - Back and Shoulders.
- Saturday - Hyper Day - Legs.
- Sunday - Off/cardio.
| Monday | ||
| Power Day | ||
| Exercise | ||
| Incline Bench Press | 5/3/1 | 1RM |
| Deadlift | 5/3/1 | 1RM |
| Accessory Exercises | Sets | Reps |
| Chest Accessory | 4-8 | 6-10 |
| Back Accessory | 4-8 | 6-10 |
| Bicep Accessory | 4 | 6-10 |
| Tricep Accessory | 4 | 6-10 |
| Tuesday | ||
| Power Day | ||
| Exercise | ||
| Squat | 5/3/1 | 1RM |
| Military Press | 5/3/1 | 1RM |
| Accessory Exercises | Sets | Reps |
| Hamstring Accessory | 4 | 6-10 |
| Quads Accessory | 4 | 6-10 |
| Calf Accessory | 4-8 | 6-12 |
| Shoulder Accessory | 4-8 | 6-10 |
| Thursday | ||
| Hyper Day - Chest & Arms | ||
| Exercise | Sets | Reps |
| Speed Bench Press (Dynamic Effort) - 60% | 8 | 3 |
| Chest Accessory | 6-8 | 8-12 |
| Bicep Accessory | 4-6 | 8-12 |
| Tricep Accessory | 4-6 | 8-12 |
| Friday | ||
| Hyper Day - Back & Shoulders | ||
| Exercise | Sets | Reps |
| Speed Deadlift (Dynamic Effort) - 60% | 6 | 1 |
| Back Accessory | 6-10 | 8-12 |
| Shoulder Accessory | 6-8 | 8-12 |
| Saturday | ||
| Hyper Day - Legs | ||
| Exercise | Sets | Reps |
| Speed Squats (Dynamic Effort) - 60% | 10 | 2 |
| Quads Accessory | 6-8 | 8-12 |
| Hamstring Accessory | 6-8 | 8-12 |
| Calf Accessory | 3-5 | 8-15 |
General Notes and Miscellaneous Information
The format and layout are that of Layne’s P.H.A.T. method. Monday and Tuesday are your power days, Wednesday is for cardio or completely off, Thursday, Friday, and Saturday are your hypertrophy days, and Sunday you can do optional cardio or be completely off.The power days are based off of Jim Wendler’s recommendation for those who can only train twice a week (mainly those who can only train early in the week on Mondays and Tuesdays). So Monday is Deadlifts and Bench then Tuesdays Squats and Power Presses with the 5/3/1 set rep scheme.
On Thursday, Friday, and Saturday you will be doing speed work on your power lifts besides your military/power press movement. This is based of of Layne’s P.H.A.T format but the sets, reps, and percentages are based off the Westside Barbell principles. On these days I personally decided to add in resistance band and reverse band techniques to my speed work weights. You do not have to you can you use standard weight that falls under your percentage.
Every fourth week you will be deloading on your power days - Mondays and Tuesdays, as well as decreasing your accessory movement sets by half and weights by half. This practice and principal is based off of Wendler’s 5/3/1 regimen.
On your hyper and speed days during your deload week you have the choice to do speed work. Keep your hyper sets, reps, and weights the same.
On accessory and hyper work when it says "x amount" – x amount of sets for a particular body part. you can break up and utilize as you would like. So you can so BB Curls for a 6 sets on your Bicep Accessory work on Thursday, or you can do 2 exercise of 3 sets each, or 3 exercises of 2 sets each, etc.
If you are used to training once a week you will need to give this program a minimum of 2 cycles for your body to become adaptive to the volume aspect. Stick with it. You may feel weak in the beginning but once your body adapts the strength will grow and be on the up and up from then on.
If you have never incorporated power training into your regimen then this will be demanding on the body. Make sure you are eating enough to support the toll this will take on your body. Please practice proper form and technique when performing these lifts as serious injury can come about if proper form is not utilized.
Here is the lay out!
Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)
Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)
Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)
Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)
Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages
Good Luck
Supreme Supplements
Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)
Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)
Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)
Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)
Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages
Good Luck
Supreme Supplements
