But the best results may well come from a combo of methods. “When you focus on one type of training, other areas such as strength, muscular endurance, and conditioning can suffer,” says Kyle Hopkins, head coach of Dynamic Strength and Performance in Nashville, TN. That’s where power hypertrophy pump (PHP) comes in. It bridges the gap among symmetry, strength, endurance, conditioning, and recovery by combining powerlifting, basic bodybuilding hypertrophy, and high-intensity interval and rep training.
PHP encourages working in multiple rep ranges and rotates movements to get a varied approach, allowing adequate recovery time and initiating less muscular trauma than in powerlifting or strict bodybuilding. It works best when pairing one, two, or three body parts—which is why this training is ideal for targeting the chest and shoulders.
Power Hour
PHP is generally broken into three movement types.
POWER: PHP opens with a power compound movement, which includes big lifts like squats, deadlifts, bench presses, military presses, and Olympic lifts such as clean and jerks or snatches.
BUILD: After this powerlifting movement, you move on to hypertrophy work in a more typical bodybuilding fashion. These movements can be executed in the 6-15 rep range and will focus on more concentrated, isolated exercises that can be used in dropsets, trisets, etc. These movements should be completed with challenging weights.
PUMP: This phase focuses on muscular and cardiovascular endurance through 50-100 repetitions of a movement with body weight or light weight. Working in this rep range pumps muscles full of blood, increases heart rate, and burns fat, especially with higher-intensity movements like burpees or kettlebell swings.
HOW IT WORKS
Begin each PHP group with 5 sets of 5 reps of the power move, resting 60-90 seconds between sets. Increase weight with every set.
Once complete, immediately move to the build superset, completing 1 set of 12 reps of exercise A before moving onto exercise B to do 12 reps. Repeat for 4 complete rounds, increasing weight with each set.
Finish with 50-100 reps of the pump, resting as little as possible until all the reps are done. The workout should take about 1 hour.
Advanced Option: Increase reps on the pump portion, or complete workout with a “finisher” of your choosing, such as kettlebell thrusters and swings. You can also do high-intensity cardio bursts after each PHP grouping.
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1 of 12
Per Bernal
POWER: Kettlebell Military Press
WORKS: SHOULDERS, CORE
Hold a medium to heavy kettlebell in front-rack position in left hand.
Bend knees and push kettlebell overhead, extending arm above shoulder as you stand.
Keep elbow from flaring out to sides, and return to start, bending knees to catch the weight.
Repeat for 5 reps; switch sides. Rest 60-90 seconds between sets, increasing weight with every set. Do 5 sets per side
Hold barbell in front of thighs, gripping it overhand, about shoulder-width apart. (Do a warmup set with just bar as shown before adding weights).
Extending through hips, knees, and ankles, initiate a shrug and pull your body under the bar until your elbows are rotated in a front squat rack position.
Complete the lift by standing and releasing the bar back to the start.
After warmup, do 5 sets of 5 reps. Rest 60-90 seconds between sets; increase weight each set
10 of 12
Per Bernal
BUILD: High-Rope Rear-Delt Pull
WORKS: SHOULDERS
Attach a rope to cable machine with attachment at chest level.
Grip end of rope in both hands, and using the rear deltoids, row rope out to sides with elbows high and even with face.
Pause, then return to start.
Do 12 reps, then go directly to Kettlebell Cleans. Do 4 sets total.
11 of 12
Per Bernal
BUILD: Kettlebell Cleans
Stand in front of a heavy kettlebell.
Squat straight down, keeping back flat, and grip the kettlebell with thumb facing back.
Stand up, and clean the kettlebell to your shoulder by pulling elbow in tight to ribs and rotating hand so thumb faces shoulder at the top.
Lower to start, and repeat. Do 12 reps, then switch sides. Recover, then go back to High-Rope Rear-Delt Pull. Do 4 sets total.
12 of 12
Per Bernal
PUMP: Wall Balls
Stand facing a wall with a 14- to 20-pound medicine ball in hands.
Lower into a deep squat, keeping medicine ball at chin level.
Explode through the heels to stand.
At the top of the squat, toss the ball on the wall at least 10 feet up.
Catch the ball and immediately lower into a deep squat, making sure knees are tracking out and over pinkie toes.
Repeat as many times as you can with minimal rest until you get to 50 reps.
