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Cathe Live Review: PHA: Supersets 2 – No Repeats (#366)

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Cathe Live Review: PHA: Supersets 2 – No Repeats (#366)


PHA: Supersets 2 – No Repeats is a really excellent total body strength workout. I absolutely loved this routine and the time flew by as nothing is repeated. I usually find the PHA workouts a little repetitive so this was a really nice change and it also encouraged me to use heavier weights, as you know you only have one set of each move.


This is the ninth PHA workout now in the Cathe Live archive. The others are PHA Training 1 #57, PHAT 2 #94, PHA 3 #184, PHA 2020 #278, Hooked On PHA #288, PHA Barbell (#299), PHA Supersets (#314), & PHA - No Repeats (#348). There are also three PHA workouts on DVD (Strong & Sweaty PHA, LITE PHA 2 and STEP Boss PHA3).


They are all excellent and challenging workouts based on PHA (Peripheral Heart Action Training), which is alternating between lower and upper body exercises with very short rest periods between exercises. As Cathe states “the goal is to maximise blood flow between the upper and lower body, while shortened rest periods keep your heart rate up for cardiovascular and fat-burning benefits”.


This PHA routine is structured into supersets as with the PHA: Supersets #314 but as mentioned this version is no repeats. So you alternate two lower body strength with two upper body strength and keep repeating this format with different exercises every time. This format, along with the short rest breaks, makes the whole routine very metabolic and I was pretty sweaty by the end.


The strength moves are all traditional exercises and are generally all straight forward reps, there are only a few 1.5’s and no pulsing. I really liked this as you can really heavy up on the weights, if you want to. Cathe generally kept the pace okay but did say to slow it down, if you were using heavier weights. The only ones I had issues on were the chest flys and pullovers, as she sped those up towards the end. The reps are not too high for any of the moves so apart from the upright rows, I never actually approached muscle fatigue. Cathe used 5 to 15 pounds throughout and I generally went heavier than Cathe, on most moves, however given the lack of muscle fatigue, I would definitely increase further on some moves next time. The reps range generally from 10 to 24 reps and now knowing the rep numbers for each, I would adjust my weights up accordingly. Therefore, I would suggest having a notepad handy to jot down the weights used and what worked and what didn’t so you can get an even better workout next time.


The majority of the workout is comprised of standing exercises and there are only a few floor moves towards the end. I did use my step for the pullovers and chest flys though, as I feel this gives me greater range of motion. The routine ends with a few core moves just to ensure you hit every muscle group, however they are both low rep so I didn’t really feel that much work for that area.


Overall, a really enjoyable and metabolic total body workout that you can really heavy up on, if you want to.


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The Workout

PHA: Supersets 2 – No Repeats is a total body strength workout consisting of 14 supersets of two exercises. The routine alternates a lower body superset with an upper body superset throughout.


What You Need to Know

(Rating scale – 1= lowest & 5 = highest).


The Moves

PHA: Supersets 2 – No Repeats is 45 minutes long and originally aired on 14th October 2021 (#366). The workout starts with a 6 minute warm-up, using 5 pound dumbbells. You then move straight into the first exercise. As you are moving quickly from one thing to next, you will need to ensure that your equipment is handy.


  • Step out sumo squats – one 15# Db – 24 reps

  • Deadlifts – two 15# Dbs (I used 25’s) – 12 reps

  • 1 Arm row – two 12# Dbs in one hand (I used 1x25) – 16 reps each side

  • Kettlebell swing & double arm lat pull down – two 8# Dbs (I used 10’s) – 12 reps

  • Squats – two 15# Dbs (I used 25’s) – 24 reps

  • Static lunges – two 15# Dbs (I used 25’s) – 16 reps each side

  • Step out overhead press – two 12# Dbs – 16 reps

  • 3 Front raise & 1 bicep curl / front raise – one 12# Db (I used 1x15) – 6 sets & 8x front raise

  • Squat toss – one 10# Db – 32 reps

  • Alternating side lunges – two 12# Dbs – 18 reps

  • Upright row & tap out – two 12# Dbs (Cathe changes to 15# part way thru. I used 15#) – 24 reps

  • Rear delt flys – two 10# Dbs – 2 sets (2x 3 flys & 1x 7 flys)

  • Close grip sumo squat – two 15# Dbs (I used 20’s) – 12 reps, 4x 1.5’s & 4 reps

  • Crossback lunges – two 12# Dbs (I used 15’s) – 24 reps

  • Overhead tricep extensions – two 12# Dbs – 12 reps

  • Tricep kickbacks – two 12# Dbs (I used 15’s) – 16 reps

  • Wide stance deadlifts – two 15# Dbs (I used 25’s) – 12 reps

  • Rear lunges – two 12# Dbs (I used 15’s) – 16 reps each side

  • Sweeper curls – two 15# Dbs – 14 reps

  • W curls – two 12# Dbs (I used 15’s) – 12 reps

  • Alternating forward lunges – two 12# Dbs (I used 15’s) – 16 reps

  • Calf raises – two 15# Dbs (I used 25’s) – 47 reps

  • Lateral raise / Y raise / lateral raise (palms forward) / front hammer raise – two 5# Dbs – 12x lat, 8x Y, 8x lat (palm fwd) & 8x front

  • Pullovers – two 15# Dbs (I used 1x35#) & mat (I used my step) – 12 reps

  • Push-ups – mat – 12 reps

  • Chest fly & 1 leg extension – two 15# Dbs (I used 22’s) & mat (I used my step) – 18 reps

  • Side plank & 1 arm snatch – one 10# Db & mat – 10 reps each side

  • Sit-up into 1 arm reverse table – mat – 9 reps


The workout ends with a 3:30 minute cool down and stretch.


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If you liked this workout, check out my review of Cathe Live: Opposites Attract (#331) – HERE.


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