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  • PHUL Spreadsheet (4 Day Upper - Lower Split)

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    Destroyer 99
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    This document outlines a 6-week strength training program consisting of 3 workout days per week. Day 1 focuses on overhead press, front squat, and other upper body exercises. Day 2 includes barbell clean, deadlift, and lower body movements. Day 3 consists of log press, heavy carries, and atlas stone training. The program progressively increases the weight lifted over the 6 weeks for most exercises.

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    PHUL Spreadsheet (4 Day Upper_Lower Split) _ LiftVault.com

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    This document outlines a 6-week strength training program consisting of 3 workout days per week. Day 1 focuses on overhead press, front squat, and other upper body exercises. Day 2 includes barbell clean, deadlift, and lower body movements. Day 3 consists of log press, heavy carries, and atlas stone training. The program progressively increases the weight lifted over the 6 weeks for most exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    11 views3 pages

    PHUL Spreadsheet (4 Day Upper - Lower Split)

    Uploaded by

    Destroyer 99
    This document outlines a 6-week strength training program consisting of 3 workout days per week. Day 1 focuses on overhead press, front squat, and other upper body exercises. Day 2 includes barbell clean, deadlift, and lower body movements. Day 3 consists of log press, heavy carries, and atlas stone training. The program progressively increases the weight lifted over the 6 weeks for most exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Sets Reps Week 1 Week 2 Week 3

    Day 1 (OHP and Sets Reps


    Squat day)
    Overhead Press 3-5 4x3[185] 4x4[175] 4x4[185]

    Front Squat 3-4 6-10 3x6[60] 4x8[55] 4x8[55]

    3-4 3-5 3x5[135] 4x5[125] 4x5[95]

    3-4 6-10 4x10[90] 4x10[90] 4x10[90]

    2-3 5-8 3x5[95] 3x5[95] 3x5[95]

    2-3 6-10 3x6[75] 3x10[bar] 3x6[30s]

    Farmers Walk 2-3 6-10 3x6[65] 3x8[65]

    Day 2 (Barbell
    clean and
    Deadlift)
    Barbell clean 3-4 3-5 3x3[225] 4x4[205] 3x3[225]

    Deadlift 3-4 3-5 3x3[285] 4x3[295] 4x3[305]

    3-5 10-15 3x10[200] 3x10[140] 3x10[160]

    3-4 6-10 4x8[90] 4x8[80] 4x8[90]

    4 6-10 4x8[90] 4x8[90] 4x8[90]

    Day 3 (Events)

    Log Press with 3-4 8-12 4x8[115] 3x8[125] 3x8[125]


    Barbell

    Heavy Barbell 3-4 8-12 4x8[30] 4x8[35]


    Walk

    Atlas Stone 3-4 8-12 4x8[105] 4x8[105] 4x8[105]


    without Atlas
    Week 4 Week 5 Week 6

    4x4[185] 4x3[190] 4x3[195] 4x3[195]

    4x6[60] 4x8[60] 4x8[60] 3x6[65]

    4x5[115] 4x5[115] 4x5[135] 4x5[135]

    4x6[115] 4x8[115] 4x8[115] 4x8[115]

    3x6[95] 2x4[115] 2x4[115] 2x5[115]

    3x6[65] 3x6[75] 3x8[55] 3x6[65]

    3x8[65] 3x8[65] 4x8[65]

    3x3[225] 4x3[225] 4x4[225] 4x3[240]-DNC L


    knee pain
    4x3[295] 4x3[275] 4x3[275] 3x3[295]

    3x8[200] 3x8[200] 3x8[200] -

    - 4x8[90] -

    4x8[90] 4x8[90] 4x8[90] -

    3x8[135] 3x8[135] 3x8[135] 3x8[135]

    4x8[35] 3x8[40] 3x8[40] 3x10[35]

    4x12[105] 3x8[120] 4x12[90] 4x8[105]


    4x10[40] -

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