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PHUL (Based on TeguhHidayatullah's routine)
General
Intermediate
Dumbbell
Plan Details
The PHUL (Based on TeguhHidayatullah's routine) routine by dial11 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Power Hypertrophy Upper Lower (PHUL) Workout Based on TeguhHidayatullah's routine modified to use dumbbells only. The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week. Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle. Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days. Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well. PHUL Notes: Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired. Abdominals - Ab work can be done at the end of training or on off days. PHUL Schedule: Day 1: Upper Power Day 2: Lower Power Day 3: Off Day 4: Upper Hypertrophy Day 5: Lower Hypertrophy Day 6: Off Day 7: Off
Routine detail
Mon
Upper Power
Est. 45 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Skull Crushers
3 Sets x 8 Reps
Tue
Lower Power
Est. 28 min
4 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Thu
Upper Hypertrophy
Est. 46 min
7 exercises
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Fri
Lower Hypertrophy
Est. 25 min
4 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
