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    PHUL Workout Guide: Day 1 PHUL Training: Power-Upper

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    Trần Quang Huy

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

    PHUL Workout Guide: Day 1 PHUL Training: Power-Upper

    Uploaded by

    Trần Quang Huy
    208 views5 pages

    Original Title

    PHUL Program 1

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

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

    PHUL Workout Guide: Day 1 PHUL Training: Power-Upper

    Uploaded by

    Trần Quang Huy

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 5

    PHUL Workout Guide

    Instructions: Enter your 5 Rep Max estimates and speed percentage you want for hypertropy days
    Remember: the weight you use is up to you for certain exercises, some are pre-populated, but you
    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 Campbell.
    Day 1 PHUL Training: Power—Upper
    EXERCISE Reps
    Barbell Bench Press 4 to 6
    Incline Dumbbell Bench Press 8 to 12
    Bent Over Row 4 to 6
    Lat Pull Down or Pull Ups 8 to 12
    Overhead Press or Military 4 to 6
    Barbell Curl (Supine EZ Bar Curls) 12 to 15
    Skull Crusher 12 to 15

    Day 2: Power—Lower
    EXERCISE Reps
    Back Squat 4 to 6
    Deadlift 4 to 6
    Lunges with Dumbbells or Leg Press 8 to 12
    Hamstring Curl 8 to 12
    Barbell Calf Raises 15 to 20

    Day 3: Hypertrophy—Upper Body


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

    Day 4: Hypertrophy—Lower Body


    EXERCISE Reps
    Front Squat 12 to 15
    Reverse Barbell Lunge (or regular) 12 to 15
    Romanian Deadlift 12 to 15
    Hamstring Curl 12 to 15
    Seated Calf Raise 12 to 15
    Calf Presses 12 to 15
    Seated calf raises 15 to 20

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

    Copyright © 2019 Physiqz.com. All Rights Reserved.


    NOTE: These are
    estimated ranges.
    Some lifters start
    at lower reps: i.e.
    3-5, 6-10.

    want for hypertropy days in the highlighted cells each week.


    e pre-populated, but you may change or modify this sheet.
    the weight you use for each exercise.
    Brandon Campbell.
    pper
    Sets Weight Rest Enter Your 5 Rep Maxes:
    3 to 4 100 120 secs Squat 100
    3 to 4 90 secs Deadlift 100
    3 to 4 100 120 secs Bench Press 100
    3 to 4 90 secs Rows 100
    3 to 4 120 secs
    3 to 4 90 secs
    3 to 4 90 secs

    Sets Weight Rest


    3 to 4 100 120 secs
    3 to 4 100 120 secs
    3 to 4 90 secs
    3 to 4 90 secs
    3 to 4 90 secs

    ody
    Sets Weight Rest
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs

    ody
    Sets Weight Rest
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs
    4 90 secs

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