Chell PHUL - Barbell

Powerbuilding - Power, Strength, and Hypertrophy

Ensures a balance of strength and hypertrophy using only barbell, trap bar, ez curl equipment. 4 day/week

Power Days: Ensure longer rest between sets (2-3 minutes), sometimes up to 5 minutes for heavy compounds.

Hypertrophy Days: Keep rest shorter (60-90 seconds).

Upper Body - Power
Lower Body - Power
Rest/Active Recovery
Upper Body - Hypertrophy
Lower Body - Hypertrophy
Rest/Active Recovery
Rest/Active Recovery

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Trap Bar)

Zercher Squat (Barbell)

Standing Calf Raise

Lower Body Power

Lunge (Barbell)

Lower Body Hypertrophy

3-4 Sets, 3-6 Reps
3-4 Sets, 5-8 Reps
2-3 Sets, 5-8 Reps
3-4 Sets, 6-10 Reps

Can do neck work too.

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Add (1) set for additional work.

Add Lateral Raises if needed.

Can do neck work on this day too.

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