LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Upper body Push HIIT PHA-Barbell
Giant Set x 2
BB Wide Stance OH Press
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
BB Side Shift OH Press
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
BB Split to Fwd Step OH Press
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
BB TStep OH Press
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 2m
Anterior Whole Body HIIT PHA-DB
Giant Set x 2
DB – Anterior Lunge, DeadLift
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
Squat to Forward Lunge with Anterior LPHC Stretch
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
Anterior to Rotational Lunge – 1Arm DeadShift
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
Anterior Posterior Reaches
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 2m
Upper Body Pull HIIT-PHA DB
Giant Set x 2
DB Bentover Row
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
Neutral Grip Pull Up
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 2m
Posterior Legs HIIT PHA-DB
Giant Set x 2
Posterior Step to Squat
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
DB – Posterior Lunge, DeadShift
Set reps load Tempo Rest
1 5 moderate controlled 10s
2 5 moderate controlled 10s
Deep Posterior Lunge
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
Anterior Posterior Reaches
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 2m

4Q PHA-HIIT DB & Barbell

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

In this Hypertrophy PHA High Intensity Interval Training (HIIT)-long wave protocol we will be following a 1:1 ratio of work and rest.
You complete each giant set with in 2 minutes then take 2 minutes rest before going into the next working giant set.
2 minutes of work/2 minutes rest

Equipment Needed:
Empty Barbell and Dumb Bells (DB) that are medium or moderate weight to you.

In this workout we will be alternating from upper to lower body focuses per working giant set giving you a well rounded whole body 4Q experience.

Why PHA HIIT?
This will work both anaerobic and during bouts of stress and aerobic in rest working together to benefit cardiorespiratory system, muscle oxygen delivery, and nureo-muscular efficiency.

Workout Blocks

Upper body Push HIIT PHA-Barbell
Giant Set x 2

Select a Medium Weight empty Barbell only.

LLT
BB Wide Stance OH Press
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
LMT
BB Side Shift OH Press
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
LLT
BB Split to Fwd Step OH Press
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)

Select a Medium Barbell weight only, no added weights.

LMT
BB TStep OH Press
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 2m (h:m:s)

Anterior Whole Body HIIT PHA-DB
Giant Set x 2

LLT
DB – Anterior Lunge, DeadLift
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
ULT
Squat to Forward Lunge with Anterior LPHC Stretch
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
LMT
Anterior to Rotational Lunge – 1Arm DeadShift
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
ULT
Anterior Posterior Reaches
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 2m (h:m:s)

Upper Body Pull HIIT-PHA DB
Giant Set x 2

LLT
DB Bentover Row
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
ULT
Neutral Grip Pull Up
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 2m (h:m:s)

Posterior Legs HIIT PHA-DB
Giant Set x 2

ULT
Posterior Step to Squat
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
LLT
DB – Posterior Lunge, DeadShift
reps 5
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 10s (h:m:s)
2 5 Moderate Controlled 10s (h:m:s)
ULT
Deep Posterior Lunge
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
ULT
Anterior Posterior Reaches
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 2m (h:m:s)