myworkouts.io logo

Free personalized workout plan

Get started

PHUL (4 Day Upper/Lower Split)

By Myworkouts

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 4 days/week | 6 weeks
Good for
Powerbuilding, Powerlifting, Gain Strength, Build Muscle
Equipment
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, 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
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Upper Strength

Scroll to top

Barbell Bench Press▶
1. Barbell Bench Press
4 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Dumbbell Press▶
2. Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Barbell Row▶
3. Bent Over Barbell Row
3 sets, 5 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lat Pulldown▶
4. Lat Pulldown
4 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
5. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl▶
6. Barbell Biceps Curl
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ-Bar Skullcrusher▶
7. EZ-Bar Skullcrusher
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Lower Strength

Scroll to top

Barbell Back Squat▶
1. Barbell Back Squat
3 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Deadlift▶
2. Barbell Deadlift
3 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press▶
3. 45 Degree Leg Press
3 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls▶
4. Lying Leg Curls
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

5. Standing Calf Raises
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Upper Hypertrophy

Scroll to top

Barbell Incline Bench Press▶
1. Barbell Incline Bench Press
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Flyes▶
2. Dumbbell Flyes
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row▶
3. Seated Cable Row
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
4. Supported Single Arm Dumbbell Bent-over Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
6. Standing Dumbbell Biceps Curl
4 sets, 8 reps, (rest 60s)
Seated RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Tricep Extension▶
7. Cable Tricep Extension
4 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Lower Hypertrophy

Scroll to top

Crossed-Arm Barbell Front Squat▶
1. Crossed-Arm Barbell Front Squat
4 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Lunge▶
2. Barbell Lunge
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions▶
3. Leg Extensions
3 sets, 12 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Leg Curl▶
4. Standing Leg Curl
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Unknown

See More More Workouts by UnknownSee More More Workouts by Unknown

More workouts like this

Women's Powerbuilding, Men's Powerbuilding, Women's Powerlifting, Men's Powerlifting, Women's Gain Strength, Men's Gain Strength, Women's Build Muscle, Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan