Skyler’s PHUL
General
Advanced
Barbell
Plan Details
The Skyler’s PHUL routine by skylervc is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
4 day Upper/Lower plan focused on the intersection of aesthetics and strength. This plan hits all muscle groups 2x/week and effectively alternates angles at which muscles are strained to maximize hypertrophy. Created by a senior biomedical engineering student (minors in chemistry, biology, and computer science) with >5 years of lifting experience. This program WILL get you jacked… but so will most of the others. If you want to “copy the smart kids homework” do this routine. Just remember: The best routine is the one you stick to and that nutrition (0.8g protein/lb body weight/day) and sleep (8hrs+) have >2/3 the impact on your overall gains.
Routine detail
Mon
Lower Day 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Tue
Upper Day 1
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weighted Side Plank
2 Sets
Weighted Plank
1 Set
Thu
Lower Day 2
Est. 0 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Fri
Upper Day 2
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Weighted Side Plank
2 Sets
Weighted Plank
1 Set
