PHUL (4 Day Upper/Lower Split)
By Unknown
 | Intermediate (2-3 years) |
 | 46 minutes/day | 4 days/week | 6 weeks |
 | Powerbuilding, Powerlifting, Gain Strength, Build Muscle |
 | Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Steps, Bodyweight, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Upper Strength
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Bench Press See Exercise Notes | 4 sets | 3 reps | 60s | |
| 2.Incline Dumbbell Press See Exercise Notes | 3 sets | 6 reps | 60s | |
| 3.Bent Over Barbell Row See Exercise Notes | 3 sets | 5 reps | 60s | |
| 4.Lat Pulldown See Exercise Notes | 4 sets | 10 reps | 60s | |
| 5.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 3 sets | 5 reps | 60s | |
| 6.Barbell Biceps Curl See Exercise Notes | 3 sets | 6 reps | 60s | |
| 7.EZ-Bar Skullcrusher See Exercise Notes | 3 sets | 6 reps | 60s | |
Day 2 - Lower Strength
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat See Exercise Notes | 3 sets | 3 reps | 60s | |
| 2.Barbell Deadlift See Exercise Notes | 3 sets | 3 reps | 60s | |
| 3.45 Degree Leg Press See Exercise Notes | 3 sets | 10 reps | 60s | |
| 4.Lying Leg Curls See Exercise Notes | 4 sets | 8 reps | 60s | |
| 5.Standing Calf Raises See Exercise Notes | 4 sets | 8 reps | 60s | |
Day 4 - Upper Hypertrophy
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Incline Bench Press See Exercise Notes | 4 sets | 8 reps | 60s | |
| 2.Dumbbell Flyes See Exercise Notes | 4 sets | 8 reps | 60s | |
| 3.Seated Cable Row See Exercise Notes | 4 sets | 8 reps | 60s | |
| 4.Supported Single Arm Dumbbell Bent-over Row | 4 sets | 10 reps | 60s | |
| 5.Dumbbell Lateral Raise See Exercise Notes | 3 sets | 8 reps | 60s | |
| 6.Standing Dumbbell Biceps Curl See Exercise Notes | 4 sets | 8 reps | 60s | |
| 7.Cable Tricep Extension See Exercise Notes | 4 sets | 8 reps | 60s | |
Day 5 - Lower Hypertrophy
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Crossed-Arm Barbell Front Squat See Exercise Notes | 4 sets | 6 reps | 60s | |
| 2.Barbell Lunge See Exercise Notes | 3 sets | 6 reps | 60s | |
| 3.Leg Extensions See Exercise Notes | 3 sets | 12 reps | 60s | |
| 4.Standing Leg Curl See Exercise Notes | 3 sets | 8 reps | 60s | |
| 5.Seated Calf Raise Machine See Exercise Notes | 3 sets | 12 reps | 60s | |
Date Created: 2/3/2020, UTC
Last Updated: 10/29/2021, UTC
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