Workout “Strength Hypertrophy Top Bottom”

Author: Brendon Campbell

Increase strength and mass with a 4-day split built around basic compound movements. Get the best of the bodybuilding and powerlifting universe!

Program description

Strength Hypertrophy Top Bottom is based on the fundamental principles of strength and mass. The 4-day program will allow you to maximize your success on two fronts. This comfortable and flexible split is built on the following principles:

Frequency. Experiments have shown that the rise in muscle protein synthesis (MSP) persists for up to 48 hours after training. Therefore, ideally, you need to work with each muscle more often than the standard 1 time per week. This is what the PHUL split is aimed at – you will train each muscle group twice a week.

Compounds. The Strength Hypertrophy Top Bottom split is based on basic compound movements to maximize your progress. Although isolation movements are also included in training, its main goal is to improve performance in major strength exercises and gain pounds of muscle mass.

Force. Two of the four workouts are entirely dedicated to training in the best traditions of weightlifting. The keys to a muscular and strong body are progressive overload and time under load. With two strength days, you will learn to take more weight on hypertrophic days.

Hypertrophy. In addition to 2 strength days, there are two bodybuilding style workouts aimed at. An integrated approach will allow you not only to raise strength indicators, but also to achieve a noticeable increase in muscle volume.

Notes

1. Sets and reps. When you begin training, start with a lower training volume and gradually adapt to the stress.
   
   
2. Renouncement. Denial is a tool that should not be abused. All sets must be completed when there is enough fuel in the tanks for at least one more repetition. In other words, for basic sets, the load should be submaximal, but you shouldn’t experience rejection before your target reps.
   
   
3. Exercise selection. It is better to leave the main basic exercises unchanged, however, if you want, you can change them to analogues.
   
   
4. Press. You can use your abs at the end of your workout or on rest days.

Training program

Day 1: strength – top

Day 2: strength – bottom

Day 3: rest

Day 4: Hypertrophy – Top

Day 5: Hypertrophy – Down

Day 6: rest

Day 7: rest

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