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  • Workout PHUL

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    steve
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    The PHUL workout splits the week into an upper power day, lower power day, upper hypertrophy day, and lower hypertrophy day with rest days on days 3, 6 and 7. The power days focus on compound exercises done for lower reps and higher weight while the hypertrophy days target muscle growth with higher reps and less weight on isolation exercises.

    Original Description:

    Power Hypertrophy Upper lower split

    Original Title

    workout PHUL

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    The PHUL workout splits the week into an upper power day, lower power day, upper hypertrophy day, and lower hypertrophy day with rest days on days 3, 6 and 7. The power days focus on compound exercises done for lower reps and higher weight while the hypertrophy days target muscle growth with higher reps and less weight on isolation exercises.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    44 views2 pages

    Workout PHUL

    Uploaded by

    steve
    The PHUL workout splits the week into an upper power day, lower power day, upper hypertrophy day, and lower hypertrophy day with rest days on days 3, 6 and 7. The power days focus on compound exercises done for lower reps and higher weight while the hypertrophy days target muscle growth with higher reps and less weight on isolation exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    PHUL workout 1

    Day 1: Upper Power

    Exercise Sets Reps

    Barbell Bench Press 3-4 3-5

    Incline DB Bench Press 3-4 6-8

    Bent Over Row 3-4 3-5

    Lat Pull Down (Pull Up) 3-4 6-8

    Overhead Press 3-4 5-8

    Barbell Curl 3 6-8

    Skullcrusher (French press) 3 6-8

    Day 2: Lower Power

    Exercise Sets Reps

    Squat 3-4 3-5

    Deadlift 3-4 3-5

    Leg Press (jumping slit squats) 4-5 10-15

    Leg Curl (Romanian Deadlift) 3-4 6-10

    Calf Raise 4-5 15

    Day 3: Off

    Day 4: Upper Hypertrophy

    Exercise Sets Reps

    Incline Barbell Bench Press 3-4 12-15

    Cable Crossover (DB flyes/ Dips) 3-4 12-15

    Seated Cable Row (row of some kind) 3-4 12-15

    One Arm Dumbbell Row 3-4 12-15

    Cable Lateral Raise (lateral raise) 3-4 15

    One Arm Dumbbell Preacher Curl 3-4 12-15


    Cable Tricep Extension (skull crusher) 3-4 12-15

    Day 5: Lower Hypertrophy

    Exercise Sets Reps

    Squat 3-4 10-15

    Bulgarian Lunges 3-4 10-15

    Leg Extension (Hip Thrusts) 3-4 12-15

    Leg Curl (Bulgarian split squat) 3-4 12-15

    Seated Calf Raise 3-4 15

    Day 6: Off

    Day 7: Off

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