Hey there guys! I'm taking a week off and then want to start a pretty intense PHAT/PPL hybrid program. It's fairly easy to understand but I still have a couple questions.
It's essentially PULL/PUSH/LEGS in which I'm alternating in between Power and Hypertrophy days. Example:
PULL power
PUSH hypertrophy
LEGS power
PULL hypertrophy
PUSH power
LEGS hypertrophy
It would be awesome to make it fit within one week (6-day split), but I want a rest day in between, so being a 5-day split basically every week is slightly different from the others.
Example:
Monday:
PULL power
Tuesday:
PUSH hypertrophy
Wednesday:
REST
Thursday:
LEGS power
Friday:
PULL hypertrophy
Saturday:
PUSH power
So the next week I'd start with LEGS power, and so on.
Here are my questions:
1) Every session is 2 main exercises + 3 or 4 accessory ones. I wanna keep every accessory exercise around 6-8 reps on Power days and 10-12 reps on Hypertrophy days. What about the main ones? Should I always go for a fixed amount every week (let's say 5x5 squat) or is it better to change the 5x5 into 6x4, 7x3, 8x2, 1RM as I continue the program?
2) Do you think it would be better, in general, to choose a fixed amount of weight for each exercise and perform the same amount of reps for any given set, or increase weight/decrease reps as I go? The latter one is what I pretty much always did on my "bro split".
Thanks for your time, any input is much appreciated
It's essentially PULL/PUSH/LEGS in which I'm alternating in between Power and Hypertrophy days. Example:
PULL power
PUSH hypertrophy
LEGS power
PULL hypertrophy
PUSH power
LEGS hypertrophy
It would be awesome to make it fit within one week (6-day split), but I want a rest day in between, so being a 5-day split basically every week is slightly different from the others.
Example:
Monday:
PULL power
Tuesday:
PUSH hypertrophy
Wednesday:
REST
Thursday:
LEGS power
Friday:
PULL hypertrophy
Saturday:
PUSH power
So the next week I'd start with LEGS power, and so on.
Here are my questions:
1) Every session is 2 main exercises + 3 or 4 accessory ones. I wanna keep every accessory exercise around 6-8 reps on Power days and 10-12 reps on Hypertrophy days. What about the main ones? Should I always go for a fixed amount every week (let's say 5x5 squat) or is it better to change the 5x5 into 6x4, 7x3, 8x2, 1RM as I continue the program?
2) Do you think it would be better, in general, to choose a fixed amount of weight for each exercise and perform the same amount of reps for any given set, or increase weight/decrease reps as I go? The latter one is what I pretty much always did on my "bro split".
Thanks for your time, any input is much appreciated