Skyler’s PHUL

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Thursday
Friday

Lower Day 1 6 exercises, 0 min

Barbell Squat	3x8 reps	rest: 120s
Dumbbell Calf Raise	3x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 120s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Upper Day 1 7 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
Machine Shoulder Press	3x8 reps	rest: 120s
Weighted Tricep Dip	3x8 reps	rest: 120s
	2x8 reps	rest: 180s
	1x8 reps	rest: 60s

Lower Day 2 4 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Front Squat	3x8 reps	rest: 120s
Dumbbell Calf Raise	3x8 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 120s

Upper Day 2 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 120s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
	2x8 reps • 120s	rest: 180s
	1x8 reps • 120s	rest: 180s