Getting started and finding the motivation to keep going is and will continue to be the hardest part about getting started. It also doesn’t help that there are more lifting routines than you can count available on the internet with varying opinions on each and every one of them.

The truth is: They will all work as long as you do them.

To help cut the confusion, I’ve put together a lifting program that anyone should be able to do or modify that is both useful for strength, muscle building, and spares your time in the gym all the while needing minimal equipment at your home gym.

PHL – Power and Hypertrophy Lifting

(link is to google sheets – save a copy and edit)

Power / Raw Strength is gained by having low repetition and heavy weights.

Hypertrophy is the gaining in muscle size and corresponds better with a lower weight and higher repetition set.

In this workout, we will combine both Power and Hypertrophy.

Let’s go over all the exercises and how to modify them if you do not have that particular equipment

THIS SECTION IS A CURRENT WORK IN PROGRESS

DEAD LIFT

CLOSE GRIP CHIN UPS

BENT OVER ROWS

BENT OVER LAT RAISES

CABLE CURLS

BENCH PRESS

CHEST FLYES

MILITARY PRESS

WIDE-GRIP UPRIGHT ROW

CABLE PUSH DOWNS

SQUATS

DUMB BELL LUNGE

STIFF LEGGED DEAD LIFT

STEP UPS

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