POWER/STRENGTH/HYPERTROPHY (PSH) PROGRAM
Power/Strength/Hypertrophy (PSH) Program Overview
Make big gains in three major areas – muscular power, strength, and lean mass – with this 6-week periodised plan.
There's a reason why the phrase "Bigger, Stronger, Faster" has become so popular over the years: Because everyone, from competitive sport athletes to powerlifters to gym rats, wants to get better in all three of these areas, not just one.
But maxing out all three is easier said than done. If you try to chase all of them at all times, you won't get great results in any of them. But if you focus too much on any one area, the other two will suffer.
So how do you get bigger, stronger, and faster with one program? By working on all three areas – power, strength, and hypertrophy (muscle building), in that order – but focusing on one at a time.
That's exactly what you'll be doing in my 6-week Power-Strength-Hypertrophy program (PSH for short). Each week, individual workouts will be devoted to power (Faster), strength (Stronger), and hypertrophy (Bigger). By zeroing in on the three attributes in the opposite order as the popular phrase, you'll indeed be Bigger, Stronger, and Faster by the end of the PSH program.
PSH Program Rundown
The PSH program breaks up weekly workouts into three different goals.
Workout 1 is a full-body day that includes explosive movements to build more muscular power.
Workouts 2 and 3 are two-day-split strength workouts that train half the body in one workout
(chest, back, shoulders, traps, abs) and the other half in the next (legs, triceps, biceps, forearms, calves).
Workouts 4 and 5 are two-day-split hypertrophy (muscle-building) workouts, again (as with strength) training half the body one day and the other half the next.
PSH Weekly Training Split
Workout Training Goal Muscle Group Training
1 Power Full Body
2 Strength Chest, Back, Shoulders, Traps, Abs
3 Strength Legs, Triceps, Biceps, Forearms, Calves
4 Hypertrophy Chest, Back, Shoulders, Traps, Abs
5 Hypertrophy Legs, Triceps, Biceps, Forearms, Calves
This five-day routine will have you making gains in power, strength, and size while shedding even more body fat. Below are the specifics – including set/rep schemes, intensity techniques, and periodisation models