Power Hypertrophy Upper Lower (P.H.U.L)

DOWNLOADS/VIEWS: 0/33

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.

Day 1
Day 2
Day 4
Day 5

Day 1 (Upper Power) 7 exercises, 59 mins

Barbell Bench Press	4x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x5 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 60s

Day 2 (Lower Power) 5 exercises, 34 mins

Barbell Deep Squat	3x5 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 45s

Day 3 (Upper Hypertrophy) 7 exercises, 1 hr 6 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Seated Curl	4x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 60s

Day 4 (Lower Hypertrophy) 6 exercises, 58 mins

Barbell Front Squat	4x12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Barbell Calf Raise	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s