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PHUL_Tracker_Sheet

The document outlines a structured workout plan divided into four sections: Power Upper, Power Lower, Hypertrophy Upper, and Hypertrophy Lower. Each section includes specific exercises, recommended weights, sets, and repetitions for optimal performance. The plan is designed to enhance strength and muscle growth across various muscle groups.

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9 views

PHUL_Tracker_Sheet

The document outlines a structured workout plan divided into four sections: Power Upper, Power Lower, Hypertrophy Upper, and Hypertrophy Lower. Each section includes specific exercises, recommended weights, sets, and repetitions for optimal performance. The plan is designed to enhance strength and muscle growth across various muscle groups.

Uploaded by

nfzd849w4v
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week #: ____ Dates: ___________________

Power Upper Day: _________


Exercise Weight Sets Rec./Perf. Reps Rec./Perf

Barbell Bench Press 3-4 3-5

Overhead Press 3-4 6-10


Incline Dumbbell Bench Press

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

Tricep ExtensionSkullcrusher 2-3 6-10

Power Lower Day: _________


Exercise Weight Sets Rec./Perf. Reps Rec./Perf

Squat 3-4 3-5

DeadliftDeadliftor trapbar 3-4 3-5

Leg Press 3-4 10-15

Leg Curl 3-4 6-10

Calf Exercise 2-3 6-10

Hypertrophy Upper Day: _________


Exercise Weight Sets Rec./Perf. Reps Rec./Perf

Incline Barbell Bench Press 30 3-4 4 8- 12 12

Flat Bench Dumbbell Fly 12 3-4 4 8-12 12

Seat Cable Row 15 3-4 4 8-12 12

One Arm Dumbbell Row 10 3-4 4 8-12 12

Dumbbell Lateral Raise 6 3-4 4 8-12 12

Seated Incline Dumbbell Curl 8 3-4 4 8-12 12

DipsCable Tricep Extension 15 3-4 4 8 -12 12

Hypertrophy Lower Day: _________


Exercise Weight Sets Rec./Perf. Reps Rec./Perf

Front Squat 3-4 8-12

Barbell Lung ee 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

Notes:

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