top of page


PHA training alternates between muscles of extremities in the upper and lower body.For example, you start by doing an exercise for the lower body, like squats. Your circulatory system increases blood flow to those lower body working muscles in order to provide them with oxygen and nutrients.Then, you stop working the lower body and start doing upper body exercises, like push-ups. The circulatory system now has to move the blood flow to the upper body muscles. After a period of time, you stop and go back to lower body exercises, and then return to upper body exercises. Alternating between the two body halves forces your cardiovascular system to work harder as it keeps moving blood from one body part to the other.You will also reduce the build-up of lactic acid because as one half of your body is working, the other half rests. This lower build-up of lactic acid will help combat fatigue and allow you to train harder and longer.



Peripheral Heart Action (PHA) training was developed in the 1940s by Dr. Arthur Steinhaus, Professor of Physiology at George Williams College in the United States, as a form of resistance training. It was used and popularised in the weightlifting community in the 1960s by legendary bodybuilder Bob Gajda, who won the 1966 Mr. America competition.

A 2015 study in the European Journal of Applied Physiology evaluated the effects of PHA training compared with high-intensity interval training (HIIT) with regard to changes in physical fitness. The results showed that PHA training increased muscular strength and maximum oxygen consumption.


PHA training is not just for weightlifting. It can also be applied to bodyweight programs like ours.

We alternate between the upper and lower body in every round, ensuring that you receive a balanced, total-body conditioning workout.



Improve cardiovascular conditioning


Increase strength


Boost muscular endurance and stamina


Increase work load


Burn body fat


Enjoy variety and fight boredom

bottom of page