PHUL Notes:
- Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
- Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
- Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
- Abdominals - Ab work can be done at the end of training or on off days.
PHUL Schedule:
- Day 1: Upper Power
- Day 2: Lower Power
- Day 3: Off
- Day 4: Upper Hypertrophy
- Day 5: Lower Hypertrophy
- Day 6: Off
- Day 7: Off
| Day 1 | ||
|---|---|---|
| Upper Power | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 3-4 | 3-5 |
| Incline Dumbbell Bench Press | 3-4 | 6-10 |
| Bent Over Row | 3-4 | 3-5 |
| Lat Pull Down | 3-4 | 6-10 |
| Overhead Press | 2-3 | 5-8 |
| Barbell Curl | 2-3 | 6-10 |
| Skullcrusher | 2-3 | 6-10 |
| Day 2 | ||
|---|---|---|
| Lower Power | ||
| Exercise | Sets | Reps |
| Squat | 3-4 | 3-5 |
| Deadlift | 3-4 | 3-5 |
| Leg Press | 3-5 | 10-15 |
| Leg Curl | 3-4 | 6-10 |
| Calf Exercise | 4 | 6-10 |
| Day 4 | ||
|---|---|---|
| Upper Hypertrophy | ||
| Exercise | Sets | Reps |
| Incline Barbell Bench Press | 3-4 | 8-12 |
| Flat Bench Dumbbell Flye | 3-4 | 8-12 |
| Seated Cable Row | 3-4 | 8-12 |
| One Arm Dumbbell Row | 3-4 | 8-12 |
| Dumbbell Lateral Raise | 3-4 | 8-12 |
| Seated Incline Dumbbell Curl | 3-4 | 8-12 |
| Cable Tricep Extension | 3-4 | 8-12 |
| Day 5 | ||
|---|---|---|
| Lower Hypertrophy | ||
| Exercise | Sets | Reps |
| Front Squat | 3-4 | 8-12 |
| Barbell Lunge | 3-4 | 8-12 |
| Leg Extension | 3-4 | 10-15 |
| Leg Curl | 3-4 | 10-15 |
| Seated Calf Raise | 3-4 | 8-12 |
| Calf Press | 3-4 | 8-12 |
المشاركات
برنامج غذائي لشخص نحيف
ردحذف