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    Copy of PHUL-Program-1

    Uploaded by

    Joey Carmona-Mojica
    Ful

    Copyright:

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

    Copy of PHUL-Program-1

    Uploaded by

    Joey Carmona-Mojica
    390 views5 pages
    Ful

    Original Title

    Copy of Copy of PHUL-Program-1

    Copyright

    © © All Rights Reserved

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    Ful

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    390 views5 pages

    Copy of PHUL-Program-1

    Uploaded by

    Joey Carmona-Mojica
    Ful

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 5
    At a glance
    Powered by AI
    The document outlines a 4 day per week PHUL workout split with power and hypertrophy focuses for upper and lower body each week.

    The plan is split into 4 days - power upper, power lower, hypertrophy upper, and hypertrophy lower. It includes the exercises, recommended reps/sets, and rest periods for each workout.

    Day 1 focuses on upper body power exercises like bench press, rows, and overhead press. Day 2 targets lower body power with back squats, deadlifts, and hamstring curls.

    PHUL Workout Guide

    ======
    ID#AAAAGSYx
    _3A
    Instructions: Enter your 5 Rep Max estimates and speed percentage you want 1234 for hypertropy
    (2020- days
    Remember: the weight you use is up to you for certain exercises, some are 03-11
    pre-populated, but you
    02:26:28)
    You may also delete reps/sets and print off this sheet and simply write in the weight you use for ea
    This spreadsheet was created for Physiqz users, and is not affiliated with Brandon These
    NOTE: Campbell.
    are estimated
    Day 1 PHUL Training: Power—Upperranges. Some
    EXERCISE Reps Sets
    lifters start at
    Barbell Bench Press 2x5 1x5+ lower reps:
    3 to i.e.
    4
    Incline Dumbbell Bench Press 8 to 12 3-5, 6-10.
    3 to 4
    Bent Over Row 8.00 3
    Lat Pull Down or Pull Ups 8 to 12 3 to 4
    Overhead Press or Military 2x5 1x5+ 3 to 4
    Barbell Curl (Supine EZ Bar Curls) 12 to 15 3 to 4
    Skull Crusher 12 to 15 3 to 4

    Day 2: Power—Lower
    EXERCISE Reps Sets
    Back Squat 2x5 1x5+ 3 to 4
    Deadlift 2x5 1x5+ 3 to 4
    Leg Press 8 3
    Hamstring Curl 10 3
    Barbell Calf Raises 10 3
    Leg Raises 10 3

    Day 3: Hypertrophy—Upper Body


    EXERCISE Reps Sets
    Incline Dumbbell Press 12 to 15 4
    Flat Bench Dumbbell Fly 12 to 15 4
    Seated Rows 12 to 15 4
    Dumbbell Lateral Raises 12 to 15 4
    Hammer Curls 12 to 15 4
    Tricep Kickbacks (cable extensions) 12 to 15 4
    Single Arm Dumbbell Curls 12 to 15 4

    Day 4: Hypertrophy—Lower Body


    EXERCISE Reps Sets
    Front Squat 12 to 15 4
    Lunges 12 to 15 4
    Romanian Deadlift 12 to 15 4
    Leg Extensions 12 to 15 4
    Hamstring Curl 12 to 15 4
    Seated Calf Raise 12 to 15 4
    Calf Presses 12 to 15 4
    Seated calf raises 15 to 20 4
    Plank Tabata

    Note: Don't forget to factor in your deload weeks after the first two weeks.

    Copyright © 2019 Physiqz.com. All Rights Reserved.


    ===
    AAAAGSYx

    4or (2020-
    hypertropy days in the highlighted cells each week.
    1populated, but you may change or modify this sheet.
    6:28)
    eight you use for each exercise.
    E: These
    on Campbell.
    estimated
    es. Some
    s start at Weight Rest Enter Your 5 Rep Maxes: WEEK 1 WEEK 2 WEEK 3
    r reps: i.e. 135 120 secs Squat 200
    6-10. 90 secs Deadlift 185
    115 120 secs Bench Press 135
    90 secs Rows 115
    120 secs
    90 secs
    90 secs

    Weight Rest WEEK 1 WEEK 2 WEEK 3


    200 120 secs 7 7@200
    185 120 secs 7 7@185
    190 120 secs 190
    80 90 secs 80
    135 90 secs 135
    BW

    Weight Rest
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs

    Weight Rest
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    90 secs
    WEEK 4 WEEK 5 WEEK 6

    WEEK 4 WEEK 5 WEEK 6

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