PHUL Workout Plan and Schedule:

Day 1: Upper Power

Day 2: Lower Power

Day 3: Off

Day 4: Upper Hypertrophy

Day 5: Lower Hypertrophy

Day 6: Off

Day 7: Off

DAY 1: UPPER POWER DAY

EXERCISE REPS SETS TEMPO RBS

Overhead Press 8 3 21X0 90

Neutral Grip Pulldown 8 3 3101 90

Incline Bench 6 4 2010 90

Upright Row 8 3 2110 90

Dips 6 4 21X0 90

DAY 2: LOWER POWER DAY

EXERCISE REPS SETS TEMPO RBS

High Bar Back Squat 6 4 3111 90

Deadlift6 4 11X1 90

Bulgarian Lunge8 3 2010 90

Quadriceps Extension 12 3 2110 60

Hamstring Curl 12 3 2110 60

Standing Calf Raise 8 3 21X0 60

DAY 4: UPPER HYPERTROPHY DAY

EXERCISE REPS SETS TEMPO RBS

Incline Bench Press 4 3 21X0 120

Bent Over Row 5 5 10X0 120

DB Overhead Press 4 3 20X0 120

Standing Clean 6 4 2110 120

Dips 6 4 21X0 120

DAY 5: LOWER HYPERTROPHY DAY

EXERCISE REPS SETS TEMPO RBS

Low Bar Back Squat 4 3 3111 120

Hex Bar Deadlift 4 3 11X1 120

Step Ups 8 3 2010 120

Quadriceps Extension 12 3 2110 120

Hamstring Curl 12 3 2110 120

Standing Calf Raise 8 3 21X0 60