PHUL (Based on TeguhHidayatullah's routine)
Shared By : dial11
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 419

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

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

Monday Upper Power
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Triceps

Dumbbell Skull Crushers 60 sec 8 3 Progress Chart
Tuesday Lower Power
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 8 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Seated Calf Raise Dumbbell Seated Calf Raise 60 sec 10 4 Progress Chart
Thursday Upper Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Reverse Bench Press Dumbbell Reverse Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 60 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart
Friday Lower Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Stiff-Legged Deadlift Dumbbell Stiff-Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Bulgarian Split Squat 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Seated Calf Raise Dumbbell Seated Calf Raise 60 sec 8 3 Progress Chart