JJosaur's PHUL + Ab Ripper/Ab Power

Plan Details

The JJosaur's PHUL + Ab Ripper/Ab Power routine by JJosaur is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

The PHUL workout is based around the basic principles of strength and size. This 4 day program is ad... Read More

The PHUL workout is based around the basic principles of strength and size. This 4 day program is adapted form the original will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency: Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week. Compounds: The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle. Power: This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. . Hypertrophy: In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well. Those days have cardio work substituted, feel free to change up exactly what cardio that is. PHUL Notes: 1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload. 2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps. 3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired. Pull-downs for chin-ups for example. 4. Abdominals - Ab work is added as a Ad-hoc tool, I have put up both the Ab Ripper X workout as well as a simple power ab workout. Pick whatever you prefer, both will yield same results AbRX focuses on endurance and Power focuses on strength. 5. Cardio - Having a healthy heart, lungs and body is important and as great as weights are, 20 minutes on the elliptical doing intervals is only beneficial. Swap the elliptical for any cardio machine but keep doing interval training on it. If you do elliptical after legs you will hate your life! Do not do cardio after a power day as it will sap too much energy. PHUL Schedule: Day 1: Upper Power Day 2: Lower Power Day 3: Rest Day 4: Upper Hypertrophy Day 5: Lower Hypertrophy Day 6: Rest Day 7: Rest