PHA Training
PHA (Peripheral Heart Action) Training is a powerful form of circuit training designed to keep blood moving continuously throughout the entire body. You know that incredible pump you feel after a tough workout? That’s the result of blood pooling in the muscle group you're targeting, making those muscles look and feel fuller. But with PHA training, we’re not isolating blood flow—we’re directing it across your whole body. The result? Less lactic acid build-up, more volume, and better fat-burning potential. It’s an efficient, full-body metabolic push.
To make this happen, you alternate between upper and lower body movements throughout the session. I personally love PHA because it allows you to accomplish more in less time. My clients, well… they have a love-hate relationship with it. It’s tough as heck, but it delivers every single time.
Here’s a simple structure to build your own PHA circuit:
Rules:
Complete 4 rounds using new exercises in each.
Repeat each round 3 times.
No rest at all during a round (that’s 15 sets per round).
After each round, rest 3 minutes to reset and prep.
Each round has 5 exercises (repeated 3x).
You can switch in any exercises that hit the targeted muscle group.
Rep scheme changes with each round:
Round 1: 12–15 reps
Round 2: 10–12 reps
Round 3: 8–10 reps
Round 4: 6–8 reps
Optional: Reverse the order and go heavy to light—just make sure to warm up thoroughly before loading.
Tip: If you're newer to this kind of intensity, try 2 or 3 rounds instead, or repeat each round twice. The key is to stay moving and have fun with it!
Example PHA Routine
Round 1:
Legs
Back
Legs
Triceps
Calves Repeat 3x
Round 2:
Chest
Legs
Biceps
Calves
Shoulders Repeat 3x
Round 3:
Abs
Back
Legs
Triceps
Legs Repeat 3x
Round 4:
Biceps
Legs
Chest
Abs
Back Repeat 3x