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PHAT Training

No we don’t mean the slang as in really good. PHAT stands for ‘Peripheral Heart Action Training.’

The Peripheral Heart Action Training workout is a relatively short, but very intense circuit type workout. It is a great method for building stamina and work capacity in the major muscle groups.

You can use either dumbbells or barbells for the routine. The object is to stimulate both the aerobic and anaerobic systems. These workouts should be done in continuous manner taking only enough rest between exercises to switch dumbbells or weights and catch your breath. Try to go faster each time you do the workout, but keep good form so as not to risk injury. Increase your weights whenever they begin to feel light.

Follow the order of exercise from top to bottom. Do one set of the first exercise, then one set of the second exercise etc., until you have rotated through the circuit three times (12 sets total). All sets are performed for 8-10 reps.

PHAT Training

Power Cleans
Bench Press
Squats
Rows

Notes: Workout 2-3 days per week, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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