Workout of The Week 3.21.16-Phull-body Gainz



You may have read the title with confusion. You may have either thought I made a word up, or I felt like being cool by replacing an “F” with a “Ph”. Well, if you thought any of these things, you are correct. However, there is actually more to the word than that. I actually combined 3 different training styles into one word- power, hypertrophy, and full body. Can you tell me the absolutely unbreakable workout rule that says you can’t combine these into one workout? I’ll wait. While I’m not huge on extreme variation in training, I think an unconventional workout here and there can not only give the body a new stimuli, but can serve as a mental boost alike.

Power: The amount of work per unit of time. Basically, lifting with speed or velocity.

Hypertrophy: Lifting specifically for muscular growth.

Full-body: A workout in which you target every major body part.



Cardiovascular machine- 5min-10min: I would suggest a bike on a moderate resistance, since peddling places a greater amount of focus on the quads/hamstrings. Do not go overboard, because you do not want to hinder your lifting performance.

Dynamic/mobility routine- 5-10 minutes: This routine should consist of multi-joint, large muscle group movements that favor/mimic that of the workout below. You should work on passive motions in the joints to a range of motion close to functional limits. Remember, this should be moderately intense, do not go overboard.

Light warm-up sets- 1-2 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the lower body.



Barbell Back Squat: 5×3; 120s rest (power)

Set-up: This set up is just like a normal squat, but lighter. You want to aim for roughly 70% of the weight you would normally do for 3 reps. The idea is speed and explosiveness, not simply lifting the weight.

Execution: To perform this lift, I would suggest descending at a normal speed. Then, unlike normal squat speed, explode from the bottom-up. Form should be sound, as sloppy form and squatsspeed are a dangerous combination. I would suggest practicing with weight much lighter than maximum.

Tips: A good rule of thumb for weight is to vibe how “explosive” you move. If you can shoot up so quick that the barbell nearly (or actually) leaves your shoulders, than the weight is too light. Contrarily, if you feel you are moving slowly, or “sticking”, than the weight is too heavy.


DB Front Squats: 3×15; super-set with hamstring curl (hypertrophy)

Set-up: You will need a set of dumbbells, and some adequate room. You will begin by curling the dumbbells up until they rest at your chest, with your fingers facing your body. I would suggest flaring elbows forward so that the dumbbells lean on your chest, and not force you to feel as if you’re curling them.

Execution: You should perform a squat with more of a vertical posture. This is done by

DB front squat
DB front squat

keeping chest as upright as possible, leaning over less, and allowing knees to move over feet more than usual (this won’t destroy them lol). Think of this technique more as a front squat, than a back squat.

Tips: You may feel the tendency of a forward pulling at first. This is caused by too much leaning, and not enough kneed flexion. Also, try overcompensating the weight into your heels, it may help until form is corrected.

Hamstring Curl: 3×15; 60s rest (hypertrophy)

Set-up: This is not angle specific. Feel free to use a lying, seated, leaning, or standing leg curl machine.

Execution: While keeping your toes pulled back, curl your leg until you hit a tight

hamstring curl.jpg
hamstring curl

contraction in the hamstring. Then, descend in a much slower/controlled fashion.

Tips: Some momentum is normal and expected, however, if you feel yourself unconsciously arching your back or swinging the weight, lighten the load. Basically, drop the ego, and lift to grow.

Bench Press: 5×3; 120s rest (power)

Set-up: You will need a barbell bench press, and a spotter. Much like the squat earlier, only add weight you can manage to move quickly.

Execution: Lower the bar in a normal motion until touching chest, then explode upward.

bench press.jpg
Bench press

You should lockout to reset. Repeat.

Tips: Much like the squat earlier, the bar should move quickly, but not so much that you almost dislocate your shoulder.


DB Fly + Neutral Press: 3×12; 60s rest (hypertrophy)

Set-up: You will need a flat or incline bench. You will also need a set of dumbbells you can do 8 reps or so on chest fly with.


Part 1: Begin the lift with a DB Chest fly. Fingers facing each other, and arms slig-

chest fly
Part 1

htly bent as if you were going to hug a wide tree. Descend in a controlled fashion, focusing on a deep stretch in the chest. Then, rise towards the mid-line, stopping just before lockout. Perform this for 6 reps.



Part 2: Without stopping, switch into a press of the same style ( fingers still facing each other). Perform 6 of these as well.

Part 2 (notice greater elbow bend)

Tips: Basically do 6 of each, for a continuous total of 12.


Rack-pull From Knees: 5×3; 120s rest (power)

Set-up: You will need a squat rack, a barbell, and a cross bar (safety catch). You should set the height of the cross bar to just below or at your knees. You should use weight roughly 80% of your dead lift amount. Remember, explosive and speedy.

Execution: Begin by placing your shins/knees as closely to the bar as possible, and gripping it about shoulder width. Your lower back should be neutral, and your chest upright. Your chore should be tight and rigid. Place some tension on your straightened arms, and feet.

rack pull.jpg
rack pull from knees

Then, using your hips, stand up straight; much like a dead lift. As you raise, the bar should remain as tight to the body as possible.

Tips: This is one of the most common “ego-lifts” there are. Don’t let it consume you, instead, lift what you can. Do not use a tap-and-go method- reset. Instead, the movements should be quick, and your form should be as perfect as possible.


DB Reverse Fly: 3×15- 60s rest (hypertrophy)

Set-up: You may do on fly machine, with dumbbells, or cable machine; each have their own feel and benefit. Just make sure your spine and head remain neutral, can cause nerve pinching if not.

Execution: As mentioned, keep back/ neck neutral. While keeping elbows almost, but not completely locked out, open arms out from side until a contraction of your upper back and shoulders stop the movement. The movement should be controlled, as this is a technique needed isolation lift, rather than a heavy weight type.

DB Reverse Fly
DB Reverse Fly

Tips: Mentally chase the burn while doing this movement, which will take practice. If hands are prone, the movement will target post deltoids and traps. If hands are neutral, the upper back will be targeted more; experiment with both.




DB lateral raise: 3×15; 60 rest (hypertrophy)

Set-up: You will need a pair of dumbbells, and an arms-length amount of room.

Execution: While keeping elbows slightly bent, and shoulders depressed (not shrugged), raise your arms out from the sides of your body. Your elbows should always be higher than

lateral raise.jpg
Lateral raise

your hands.

Tips: If you feel you are shrugging, the weight is too heavy. If you uncontrollably bend your elbows, the weight is too heavy. If your hands rise before your elbow, the weight is too heavy.


Oh-F@!%s: 2×40 reps; 120s rest. (hypertrophy)

Set-up: You will need an EZ-bar, and a flat bench.I would suggest getting weight you can curl and/or do skull crushers for 20 reps with.

Execution (4 parts immediately in a row):

Part 1: Its a reverse grip (fingers facing forehead) skull crusher. I would suggest gripping the bar shoulder width, at a position is you can fully wrap your hand around. You should not reach failure, or struggle. – 10 reps

Part 2: It’s a normal E-Z bar curl. Stand up, and curl the bar with the exact same grip. You should not reach failure or struggle. – 10 reps

Part 3: A normal skull crusher (fingers facing away from forehead). While keeping elbows tight, perform a proper skull crusher. You may reach failure or just before at the last rep of this phase.– 10 reps

Part 4: It’s a reverse grip curl (palms down). You should curl in a reverse fashion. Make sure to keep wrists neutral, and elbows forward. – 10 reps

oh fuck


Tips: Keep the weight more modest than not. I would suggest a partner’s help. Buckle up for some burning. These should make you say “oh-f#$%” when you have to do them- hence the name.


This concludes the Phull-body workout. I would suggest taking a rest day following this workout.



The picture below has some recommend stretches to do following this workout. Both upper and lower should be performed.

Do each stretch for 2-3 sets of 10-20 second holds.

Back stretches
Upper body stretches
Legs, Groin & Hips Stretches 001
Lower body stretches


God gave you another day, and another healthy workout.


Kyle Blair, BS Exercise Physiology, CPT


Workout of The Week 12/28/15: Wheel in The New Year

    Pre-note: First and foremost, I hope all of you had a blessed Christmas and I wish you a happy new year to-be. Now, let’s get down to business Face it, the holiday season put a damper on your physique. Multiple days of drinking, lounging, and stuffing your face has you feeling “fluffy”, for lack of better words (although I can think of a few). You could loath your current situation, and constantly remind yourself of the weight you’ve gained, or you could see it as a boost, almost as a challenge per-say. Extra calories and extra weight aren’t always a bad thing, in fact, they can lead to exceptional muscle and strength increases. So why not capitalize on this silver lining? What a better way to begin this challenge and this new year than a killer leg day.


Cardiovascular machine- 5min-10min: I would suggest a bike on a moderate resistance, since peddling places a greater amount of focus on the quads/hamstrings. Do not go overboard, because you do not want to hinder your lifting performance.

Dynamic/mobility routine- 5-10 minutes: This routine should consist of multi-joint, large muscle group movements that favor/mimic that of the workout below. You should work on passive motions in the joints to a range of motion close to functional limits. Remember, this should be moderately intense, do not go overboard. Examples of this warm up can be found at the bottom of the page.

Light warm-up sets- 2-3 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the lower body.


 Volume squats: 3×20; 180s rests

Set-up: This is a basic squat in terms of set up.You will need a squat rack, and a barbell. Do not feed your ego, or you will be checked real quick! Feet just wider than shoulder width, or wider if you have low hip or hamstring flexibility.squats

Execution: Brace your core and exhale the air, the more rigid your mid-section, the better. Begin the movement in your hips, followed by movement in your knees. Allow torso to lean slightly forward in order to distribute weight into your mid-foot. Make sure your spine stays neutral, and you avoid an excessive pelvic tilt (hip tilt) in either direction. When your upper leg is parallel with the floor, explode drive through the legs, with an emphasis in a hip thrust.

Tips: The squat is a highly technical lift, which varies between people depending on body structure, flexibility, and muscular balance. The bar

squat bar.jpg
I-1 Posture w/ bar position: line determines where weight should be distributed (notice mid foot)

position can also be a determinant in the mechanics (see image i-1).






Bulgarian split squat: 3×15; superset with next lift

Set-up: You will need a platform or bench to place your back foot on. Use a shorter platform if you have tight quad muscles, and a taller platform if your quads are more flexible. You may use a barbell or dumbbells. I personally like using a barbell so you can focus on your legs, and not your arms as well. However, if you have bad balance, I would advise dumbbells.

Execution: This is where things get tricky. Begin by facing away from the platform/bench, while standing 1.5 or 2 feet away. With confidence, raise one of your legs backward until your foot can be placed on the platform.

Split squat

While keeping your body weight solely in the leading leg (remember the back foot is only for balance). Begin the movement with a squat movement that sits back towards the bench, this will keep your knee from moving past your front foot. Then drive through the middle of your foot, and your hips. Stop just before lockout.


Tips: Much like squatting, this movement requires balance, technique, and balance. Do not lockout your knees at the top of the motion; instead, keep the motion continuous throughout the set. If done right, you will feel the focus in your glutes and hamstrings.

High-and-wide leg press: 3×15; 2.5min. rest

Set-up: You will need a leg press machine. Place your feet close to the top of the sled and fairly wide, with toes pointed out at a slight angle. Place less weight than you normally do, and even less if you are one to load it excessively.

Execution: After releasing the clamps, slowly lower the weight towards your body, with the weight placed into your heels. Place a mental

leg press.jpg
High and wide leg press (notice foot position)

emphasis in your hamstrings and glutes, while going into a controlled deep range of motion. Then press in the same fashion, focusing on the drive being generated from those muscles as well.


Tips: Your flexibility may limit how high you place your feet. Test this by examining your hips during the bottom of the movement. If they curl forward, you may need to place your feet lower. Also, I find grasping your hamstrings with your hands helps to mentally emphasize the hamstring focus.

DB RDL (straight leg dead lift): 3×20; 120s rest

Set-up: Grab two dumbbells, and find an open area in the gym. Feet should be shoulder width, or closer. I prefer using a belt to help and keep the lower back neutral.

Execution: While standing with your weight in your heels, and knees slightly bent, begin to bend over with the motion coming from your hips only (do not round back). Bend until you feel a stretch in your hamstrings as if you were reaching for your toes, or the point just before your back

db rdl.jpg

would roll. Then move back up, emphasizing the movement from a hip drive. The dumbbells should hang in your relaxed arms, and kept as close to your body as possible for the entire motion.


Tip: As mentioned before, keep the dumbbells close to the body. I prefer to slowly bend, emphasizing the stretch in the hamstrings. I find keeping the head upright, so that you make eye contact through a mirror during the motion can help keep the spine neutral.

Standing hamstring curl on the leg ext. machine: 3×15; 120s

Set-up: You will need a leg extension machine, and a 25lbs plate. Set the weight the lowest setting at first, and adjust as needed. Place the 25lb plate on the ground for the non-working leg to stand on. This keeps the working leg elevated to avoid dragging during the motion.

Execution: stand facing

leg curl b

leg curl

towards the machine (should feel backwards), between the foot pad and the seat pad. While bracing for balance, curl the ankle upward, and bending the knee while flexing

the hamstring. Keep the hips relatively straight during the curl, do not excessively lean forward. Inhale on the eccentric motion, and exhale on the concentric.


Tips: This is a squeeze focused lift, so hold the squeeze for 1-2s at the top of the rep each time.You may need to set the foot pad to its lowest setting. Also, you may find that even the lowest weight is still too hard. Don’t worry, that’s just a new goal to work for!

This concludes the workout


  • Do 1-2 stretch variations for each major body part
  • 3-5 repetitions per stretch
  • 10-20s second hold each
Legs, Groin & Hips Stretches 001
Click to enlarge


Use a dense foam roller/ softball to loosen and release tension that may have resulted from the high volume above.


Click to enlarge


You had another healthy workout.

Kyle Blair


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