5.0
(1 rating)
Program Description
Building Muscle and Strenght Modified the Number of Sets & 1-2 Excercises for abs. I find the PHUL to have to many Sets too fast so i modified it so you have more time to adapt.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 24, 2024 05:48
- Last EditedJul 22, 2024 01:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 9
3
Seated Row (Machine)
2
2 reps
RPE 9
4
Wide Grip Lat Pulldown
2
3-5 reps
RPE 9
5
Overhead Press (Machine)
2
2-4 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
3-5 reps
RPE 9
7
Dip (Weighted)
1
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 9
3
Seated Row (Machine)
2
2 reps
RPE 9
4
Wide Grip Lat Pulldown
2
3-5 reps
RPE 9
5
Overhead Press (Machine)
2
2-4 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
3-5 reps
RPE 9
7
Dip (Weighted)
1
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
3
3-5 reps
RPE 9
4
Wide Grip Lat Pulldown
3
1
6-10 reps
6-18 reps
RPE 9
RPE 9
5
Overhead Press (Machine)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 9
3
Seated Row (Machine)
2
2 reps
RPE 9
4
Wide Grip Lat Pulldown
2
3-5 reps
RPE 9
5
Overhead Press (Machine)
2
2-4 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
3-5 reps
RPE 9
7
Dip (Weighted)
1
3-5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 9
3
Leg Press
2
5-7 reps
RPE 9
4
Lying Leg Curl
2
3-5 reps
RPE 9
5
Hanging Leg Raise
2
5-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 9
3
Leg Press
2
5-7 reps
RPE 9
4
Lying Leg Curl
2
3-5 reps
RPE 9
5
Hanging Leg Raise
2
5-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
6-10 reps
RPE 9
5
Hanging Leg Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 9
3
Leg Press
2
5-7 reps
RPE 9
4
Lying Leg Curl
2
3-5 reps
RPE 9
5
Hanging Leg Raise
2
5-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
1
8-12 reps
-
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
4-6 reps
RPE 9
3
Pull-Up (Weighted)
2
4-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9
5
Upright Row (Barbell)
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
7
Neck Work
2
5-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
4-6 reps
RPE 9
3
Pull-Up (Weighted)
2
4-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9
5
Upright Row (Barbell)
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
7
Neck Work
2
5-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
4
8-12 reps
RPE 9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Neck Work
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
4-6 reps
RPE 9
3
Pull-Up (Weighted)
2
4-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9
5
Upright Row (Barbell)
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
7
Neck Work
2
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Hyperextension
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Hyperextension
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Lunge (Kettlebell)
2
4-6 reps
RPE 9
3
Leg Extension
2
5-7 reps
RPE 9
4
Hyperextension
2
5-7 reps
RPE 9
5
Seated Calf Raise
2
4-6 reps
RPE 9
6
Cable Crunch
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Lunge (Kettlebell)
2
4-6 reps
RPE 9
3
Leg Extension
2
5-7 reps
RPE 9
4
Hyperextension
2
5-7 reps
RPE 9
5
Seated Calf Raise
2
4-6 reps
RPE 9
6
Cable Crunch
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Kettlebell)
3
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Hyperextension
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 9
2
Lunge (Kettlebell)
2
4-6 reps
RPE 9
3
Leg Extension
2
5-7 reps
RPE 9
4
Hyperextension
2
5-7 reps
RPE 9
5
Seated Calf Raise
2
4-6 reps
RPE 9
6
Cable Crunch
2
4-6 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
3
Seated Row (Machine)3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown3 Sets
6-10 Reps
@9
5
Overhead Press (Machine)2 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)2 Sets
6-10 Reps
@9
7
Dip (Weighted)2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)3 Sets
3-5 Reps
@9
3
Leg Press3 Sets
10-15 Reps
@9
4
Leg Curl3 Sets
6-10 Reps
@9
5
Hanging Leg Raise4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)3 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
@9
5
Upright Row (Barbell)3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
7
Neck Work2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)3 Sets
8-12 Reps
@9
3
Leg Extension3 Sets
10-15 Reps
@9
4
Hyperextension3 Sets
10-15 Reps
@9
5
Seated Calf Raise3 Sets
8-12 Reps
@9
6
Cable Crunch3 Sets
8-12 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Ctheonly1Age 27, Man
3 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
It's my Plan and it is a great mod for anybody who thinks the normal PHUL has too much volume.