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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

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Barbell Bench Press
4 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row
3 sets, 5 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
4 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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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
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Lower Strength

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Barbell Back Squat
3 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Deadlift
3 sets, 3 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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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 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

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

Upper Hypertrophy

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

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Crossed-Arm Barbell Front Squat
4 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Lunge
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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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
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
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)

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