PHUL (Power Hypertrophy Upper Lower) style series

[Debinmi]

@Cathe Friedrich
Please consider doing a small-ish series for a PHUL style workout series. Power-Hypertrophy-Upper-Lower. 4 workouts: 1 UB/LB split (2 workouts) that are used for Strength (4-6 reps/heavy weights). 1 UB/LB split (2 workouts) for Hypertrophy (10-12 reps/moderately heavy weights). Please also consider 2 Total Body workouts to complement when we don't have time for 4 weightlifting workouts a week but still want to work each muscle group 2x/week. So an additional TB for Strength and one TB for Hypertrophy. Thanks for considering.

 

[Nabbe47]

a small-ish series for a PHUL style workout series

Here is my small-ish Perfect30 based created rotation for hypertrophy!
What do you and hopefully Cathe think of it?

 

[Debinmi]

What do you and hopefully Cathe think of it? I think there's a lack of true strength workouts in Cathe's library, hence the request.

To make the series even smaller, she could provide just an UB/LB split for low reps/heavy weights - true strength. And I'd appreciate a TB with low reps/heavy weights too.

 

[Nabbe47]

Cathe doesn't have too many UB/LB splits except for in LITE and ICE

Don't forget LMR2-Elevated!
Actually my P30 hypertrophy rotation was inspired by the successful results from completing the STS 2.0 12 week rotation focusing on strength and muscle growth/maintenance!
Another modified rotation, which is planned for next month, based on LMR2 Elevated + Heavy weight bonuses is attached, stripping all cardio focusing on UB/LB/TB workouts!

 

[Kellyro77]

I'm just wondering out loud here. Correct me if I'm wrong - I wonder if there's a lack of Cathe doing full UB-only (non-split) Strength workouts because it's difficult to get all muscle groups effectively due to fatigue setting in?

Like no more than three muscle groups is optimal, since they do all sort of support each other while working and you start to lose gas by the time you get to a 4th muscle group?

Dunno?

EDIT: Was thinking, either that, or a full UB strength workout might be well over an hour long due do the rest periods needed.

 

[Gobias]

@Cathe Friedrich
Please consider doing a small-ish series for a PHUL style workout series. Power-Hypertrophy-Upper-Lower. 4 workouts: 1 UB/LB split (2 workouts) that are used for Strength (4-6 reps/heavy weights). 1 UB/LB split (2 workouts) for Hypertrophy (10-12 reps/moderately heavy weights). Please also consider 2 Total Body workouts to complement when we don't have time for 4 weightlifting workouts a week but still want to work each muscle group 2x/week. So an additional TB for Strength and one TB for Hypertrophy. Thanks for considering.

ooooh, I like this idea!

 

[Gobias]

Here is my small-ish Perfect30 based created rotation for hypertrophy!
What do you and hopefully Cathe think of it?

I have been contemplating my next (hypertrophy) rotation and am going to use your P30 one, thank you for sharing! I am going to add in more cardio due to lung issues I have had since birth and function better when I keep the lungs used and strong.

I would love if you share more of your rotations or your thoughts on Caroline Girvan.

 

[Kellyro77]

I still think Cathe's library could use a few more true Strength offerings (Low reps/High Load).

Agree on that

 

[Nabbe47]

Caroline Givan's workouts - can you share your thoughts on her workouts

share more of your rotations or your thoughts on Caroline Girvan.

During the Covid era, Caroline Girvan was a YouTube pioneer offering workout series to follow. She was brutal (in a positive sense!). All 10 weeks Epic 1-3, Endgame and even the shorter Epic Heat series were demanding, highly intensive, suitable only for challenging advanced exercisers. I liked the workouts as well structured and highly effective but could not manage the brutal high intensity, so I made my own versions of both the Epic 1 and the Endgame series reducing the intensity to match my level! The only workout series, which I followed to the point and even repeated it three times, was her six weeks IRON series. For me, IRON series was her best program; yes, it was intense but manageable focusing on hypertrophy and it is not only a workout series but also a school in learning proper forms of heavy liftings, since she took the time to demonstrate the proper form.

 

[Nabbe47]

I'd have to work hard at not adding any cardio

I am going to add in more cardio

As Cathe already advised on avoiding or minimally using cardio in hypertrophy workouts but you do need to have it, I would recommend taking a look into Heather Robertson's HR12Week 5.0 series on YouTube. It is also a sort of hypertrophy series and she is smart enough to offer what she calls cardio-finishers, 10-15 minutes. You may download and add them to your workouts, probably enjoying the cardio without feeling guilty of breaking the rules!

 

[Nabbe47]

workouts are more gym-focused with a lot of cable-machine stuff

Faced similar problem with Nick Tumminello's "Strength Zone Training"! All workouts have lots of gym machine exercises. Managed to modify a couple of workouts to home based by google searching for "alternatives to -MACHINE EXERCISE-" and selecting the appropriate alternative that matches its function.

 

[Nabbe47]

taking a look into Heather Robertson's HR12Week 5.0 series on YouTube

BTW, you might not be able to get the PDF Schedule/Calendar (She went commercial!!!). Attached is a copy of it so you can see how cardio finishers are included in the workouts. Also, attached,a copy of the program guide, in case! Have Fun!

 

[nickisteen]

@Cathe Friedrich
Please consider doing a small-ish series for a PHUL style workout series. Power-Hypertrophy-Upper-Lower. 4 workouts: 1 UB/LB split (2 workouts) that are used for Strength (4-6 reps/heavy weights). 1 UB/LB split (2 workouts) for Hypertrophy (10-12 reps/moderately heavy weights). Please also consider 2 Total Body workouts to complement when we don't have time for 4 weightlifting workouts a week but still want to work each muscle group 2x/week. So an additional TB for Strength and one TB for Hypertrophy. Thanks for considering.

Debinmi, I like that idea!