Premium programIntermediate4 days / week6 weeks

PHA Peripheral Heart Action

6-week intermediate fat loss program based on Bob Gajda's PHA method: 6-exercise chains alternating upper and lower body, run as supersets with minimal rest. Sustained heart rate, full-body workload.

Equipment: Barbell, Dumbbells, Machines
Style: High Intensity, Minimal Rest

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Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.

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About this program

Six-week fat loss program built on Peripheral Heart Action (PHA) — Bob Gajda's classic method (winner of the 1966 Mr. America). The principle: alternate upper and lower exercises in chains so blood is constantly being pumped between the heart and the limbs, keeping heart rate elevated through a full strength session. The result is a lifting workout that doubles as cardio.

Four training days per week (Mon/Tue/Thu/Fri). Each day is a 6-exercise chain alternating upper / lower / upper / lower / upper / lower, performed back-to-back with minimal rest between exercises and 90s rest between full rounds. Two different chains (Day A and Day B) alternate to vary exercise selection across the week.

Progression: weeks 1-2 establish 3 rounds at 8-10 reps, weeks 3-4 bump to 4 rounds at 10-12 reps, weeks 5-6 tighten between-round rest to 60s. Best for intermediate lifters who hate dedicated cardio sessions but want significant fat-loss stimulus from their lifting time.

What's included

The full session-by-session program is available to Capazity Premium members in the app.

✓6 weeks of programming
✓4 training days per week
✓12 different exercises
✓Weights calculated from your own maxes
✓Every set logged and tracked automatically

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