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The ABC’s of Hultman Fitness is a comprehensive and enhanced training framework built upon the proven Legs-Push-Pull (LPP) split. It integrates the principle of Supercompensation, first introduced by Russian scientist Nikolai Yakovlev, to optimize recovery and muscle growth. This combination ensures a well-rounded, effective training regimen tailored for balance and results.

Breaking Down the ABC’s

A. Ass, Abs, Arms – a.k.a. Leg Day:

• Focuses on the lower body, emphasizing glutes, quads, hamstrings, and calves while incorporating accessory work for abs and arms.

• Example: Squats for the primary leg movement, paired with core stabilization or arm isolation exercises (e.g., biceps curls or triceps extensions).

B. Back, Biceps, Butt – a.k.a. Pull Day:

• Focuses on pulling movements for the upper body, primarily targeting the back and biceps while incorporating accessory work for the glutes.

• Example: Pull-Ups for the primary pull movement, with accessory glute bridges to maintain posterior chain balance.

C. Chest, Core, Calves – a.k.a. Push Day:

• Focuses on pushing movements, targeting the chest and shoulders, with accessory work for the core and calves.

• Example: Bench Press as the main push movement, supplemented with core rotations or calf raises.

Building on LPP as a Foundation

The ABC’s of Hultman Fitness uses the Legs Push Pull (LPP) split as its structural base, ensuring each major muscle group is trained on separate days for optimal recovery.

• Legs (A): Develops lower-body strength and stability.

• Pull (B): Enhances upper-body pulling mechanics and posterior chain development.

• Push (C): Builds upper-body pushing strength and aesthetic balance.

This foundational split is a proven system for training efficiency and recovery, but the ABC’s method takes it further.

Accessory Movement Integration and Supercompensation

What sets the ABC’s of Hultman Fitness apart is its incorporation of accessory movements from other days into each workout. This approach achieves two critical objectives:

1. Accessory Work for Overlap:

• By adding small doses of accessory exercises from other days, muscles are stimulated more frequently. For example:

• On Leg Day (A): Add isolation work for abs, biceps and triceps (Pull and Push components).

• On Pull Day (B): Include glute exercises (Leg component).

• On Push Day (C): Incorporate core exercises (add isolation abs and calf exercises).

2. Supercompensation Optimization:

• The addition of accessory movements allows for frequent yet controlled stimulation of all muscle groups. This leverages the supercompensation principle, where the body recovers from a workout and adapts to become stronger.

• By timing accessory work to align with the recovery cycle of primary movements, Hultman Fitness ensures that muscles are trained during their supercompensation phase, maximizing strength, endurance, and hypertrophy.

Why the ABC’s of Hultman Fitness Works

The ABC’s of Hultman Fitness offers several benefits:

• Balanced Development: By addressing major movement patterns while layering accessory work, it ensures all muscle groups are engaged multiple times a week.

• Frequent Stimulation: Accessory movements provide targeted work without overtraining, keeping muscles active during recovery periods.

• Maximized Recovery: The integration of LPP with supercompensation ensures that every session builds on the recovery and adaptation of previous workouts.

• Customizable Approach: Accessory movements can be adjusted to focus on individual goals, such as strength, aesthetics, or performance.

The ABC’s of Hultman Fitness is a strategic and science-backed training system that ensures efficient progress and optimal recovery while delivering well-rounded results. This method blends tried-and-true training principles with innovative programming to help clients achieve their fitness goals.

 Phase training is a systematic approach to exercise programming that involves dividing a workout plan into distinct phases, each with a specific goal or focus. This method helps optimize performance, prevent plateaus, and promote long-term progress. It is often used in structured training programs like periodization for athletes, fitness enthusiasts, or individuals pursuing general health and fitness.

Key Components of Phase Training:

1. Defined Goals for Each Phase:

Each phase targets a specific fitness component, such as endurance, hypertrophy, strength or power.

2. Progressive Overload:

Training intensity and volume are adjusted over time to ensure continuous improvement.

3. Periodization:

Phase training often follows a periodized approach, where the phases are organized in a strategic sequence to achieve peak performance or adaptation.

Common Phases in a Training Program:

1. Stabilization (Foundation)/Endurance:

Focuses on improving balance, core strength, develops muscular or cardiovascular endurance with lighter loads, higher repetitions (12+), or sustained aerobic activities.

2. Hypertrophy:

Aims to build overall muscle mass (hypertrophy) through moderate to heavy loads and 8-12 reps.

3. Strength:

Enhances maximal force output (strength) through maximum heavy lifting with 4-6 reps.

4. Power:

Enhances explosive strength by combining heavy lifting with high-speed movements, like plyometrics or Olympic lifts.

5. Recovery/Deload:

A lower-intensity phase to allow the body to recover, adapt, and prevent overtraining.

Benefits of Phase Training:

• Prevents Overtraining and Injury: By cycling between phases, phase training balances intensity and recovery.

• Improves Adaptation: Each phase builds upon the previous one, leading to better overall performance and fitness gains.

• Breaks Plateaus: The variation in training stimuli helps avoid stagnation.

• Goal-Oriented: Tailored to meet specific needs, whether it’s weight loss, muscle growth, or athletic performance.

This approach is popular among athletes, but it can be scaled and adapted to suit anyone’s fitness journey, from beginners to advanced individuals

 The Hultman Fitness approach to incorporating phase training with gym equipment is an excellent way to target different muscle groups, improve technique, and avoid overuse injuries. By cycling between machines, barbells, and dumbbells, you can emphasize different aspects of strength, stability, and muscle activation while maintaining variety in your workouts. Here’s how this phased approach works:

1. Machines Phase

• Focus: Isolation, form mastery, and hypertrophy (muscle growth).

• Why: Machines provide fixed movement patterns, making them ideal for beginners or for safely focusing on specific muscles without worrying about balance or stabilization. They also help you lift heavier weights safely without requiring a spotter.

 Benefits:

• Reduces injury risk, especially for novices or during rehab.

• Focuses on specific muscle groups, allowing for greater isolation.

• Useful for building mind-muscle connection.

• Typical Exercises: Leg press, chest press, lat pulldown, cable rows.

2. Barbells Phase

• Focus: Strength and power development through compound movements.

• Why: Barbells allow for heavier lifts and engage multiple muscle groups at once, making them effective for building overall strength and mass. This phase emphasizes progressive overload and large-scale muscle recruitment.

 Benefits:

• Builds maximal strength due to the ability to load heavy weights.

• Trains compound lifts like squats, deadlifts, and bench press, which translate to functional strength.

• Allows for precise tracking of progress with consistent weights.

• Typical Exercises: Squats, deadlifts, bench press, overhead press, barbell rows.

3. Dumbbells Phase

• Focus: Stabilization, unilateral strength, and range of motion.

• Why: Dumbbells require more balance and coordination, activating stabilizing muscles that might not be engaged with machines or barbells. This phase can also address muscle imbalances by focusing on unilateral (one-sided) training.

 Benefits:

• Improves balance and coordination.

• Increases range of motion, leading to better muscle activation.

• Corrects imbalances between limbs.

• Typical Exercises: Dumbbell lunges, chest press, shoulder press, Romanian deadlifts, single-arm rows.

Why Your Equipment Phasing Works:

• Variety: Switching equipment challenges your muscles in new ways, promoting adaptation and preventing plateaus.

• Progression: Each phase builds on the previous one—machines help develop strength and confidence, barbells add overall strength and power, and dumbbells refine stabilization and control.

• Balanced Training: Incorporating all three ensures you’re not neglecting any aspect of strength, stability, or muscle activation.

This phased approach aligns perfectly with your expertise and philosophy, giving your clients and followers an adaptable and structured way to train efficiently while keeping their workouts engaging and effective.

Brandon is a certified personal trainer for over 18 years. He holds a diploma of Personal Training by the Virginia State Board of Education. He is a certified Life Coach, IPA.  He is certified in TRX and FMS. He is a certified Exercise and Nutrition Specialists. Additionally he has held certifications through  NASM, AFFAA and CrossFit.