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PHUL Sheet Template

The document outlines a 7 day workout program split into an upper body power day, lower body power day, upper body hypertrophy day, and lower body hypertrophy day. It lists the exercises for each day along with the recommended set and repetition ranges. The program includes exercises such as bench press, rows, squats, curls, and calf raises. It also includes 3 rest days.

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tiandalfa
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211 views

PHUL Sheet Template

The document outlines a 7 day workout program split into an upper body power day, lower body power day, upper body hypertrophy day, and lower body hypertrophy day. It lists the exercises for each day along with the recommended set and repetition ranges. The program includes exercises such as bench press, rows, squats, curls, and calf raises. It also includes 3 rest days.

Uploaded by

tiandalfa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Set 1 2 3 4 5 To Save: File --> Downlo

Rang
Wt. Reps Reps Reps Reps Reps
e
Week/Date
Day 1 - Upper Power
Barbell Bench Press 3-5
Inclined Dumbbell Bench Press 6-10
Bent Over Row 3-5
Lat Pull Down 6-10
Overhead Press 5-8
Barbell Curl 6-10
Skullcrusher 6-10
Day 2 - Lower Power
Squat 3-5
Deadlift 3-5
Leg Press 10-15
Leg Curl 6-10
Calf Exercise 6-10
Day 3 - Rest
Day 4 - Upper Hypertrophy
Inclined Barbell Bench Press 8-12
Flat Bench Dumbell Flye 8-12
Seated Cable Row 8-12
One Armed Dumbbell Row 8-12
Dumbbell Lateral Raise 8-12
Seated Inclined Dumbbell Curl 8-12
Cable Tricep Extension 8-12
Day 5 - Lower Hypertrophy
Front Squat 8-12
Barbell Lunge 8-12
Leg Extension 10-15
Leg Curl 10-15
Seated Calf Raise 8-12
Calf Press 8-12
Day 6 - Rest
Day 7 - Rest
To Save: File --> Download as --> Microsoft excel (.xlsx) | DrWorkout.fitness
Set 1 2 3 4 5
Rang
Wt. Reps Reps Reps Reps Reps
e
Week/Date
Day 1 - Upper Power
Barbell Bench Press 3-5
Inclined Dumbbell Bench Press 6-10
Bent Over Row 3-5
Lat Pull Down 6-10
Overhead Press 5-8
Barbell Curl 6-10
Skullcrusher 6-10
Day 2 - Lower Power
Squat 3-5
Deadlift 3-5
Leg Press 10-15
Leg Curl 6-10
Calf Exercise 6-10
Day 3 - Rest
Day 4 - Upper Hypertrophy
Inclined Barbell Bench Press 8-12
Flat Bench Dumbell Flye 8-12
Seated Cable Row 8-12
One Armed Dumbbell Row 8-12
Dumbbell Lateral Raise 8-12
Seated Inclined Dumbbell Curl 8-12
Cable Tricep Extension 8-12
Day 5 - Lower Hypertrophy
Front Squat 8-12
Barbell Lunge 8-12
Leg Extension 10-15
Leg Curl 10-15
Seated Calf Raise 8-12
Calf Press 8-12
Day 6 - Rest
Day 7 - Rest

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