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  • PHUL Spreadsheet (4 Day Upper - Lower Split)

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    Jose Fernando Pereira
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    This document contains a 6-week workout program with exercises divided into upper body strength, lower body strength, upper body hypertrophy, and lower body hypertrophy days. It lists the specific exercises, sets, reps, and weights for each week. Progress is shown by increasing weights over the weeks for most exercises.

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    PHUL Spreadsheet (4 Day Upper_Lower Split) _ LiftVault.com

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    This document contains a 6-week workout program with exercises divided into upper body strength, lower body strength, upper body hypertrophy, and lower body hypertrophy days. It lists the specific exercises, sets, reps, and weights for each week. Progress is shown by increasing weights over the weeks for most exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    1K views4 pages

    PHUL Spreadsheet (4 Day Upper - Lower Split)

    Uploaded by

    Jose Fernando Pereira
    This document contains a 6-week workout program with exercises divided into upper body strength, lower body strength, upper body hypertrophy, and lower body hypertrophy days. It lists the specific exercises, sets, reps, and weights for each week. Progress is shown by increasing weights over the weeks for most exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

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    --> Make a
    Copy | Thanks,
    liftvault.com
    Sets Reps Week 1 Week 2 Week 3

    Starting Weight:

    Day 1 (Upper Sets Reps


    Strength)
    Barbell Bench 3-4 3-5 4x3[185] 4x4[175] 4x4[185]
    Press
    Incline Dumbbell 3-4 6-10 3x6[60] 4x8[55] 4x8[55]
    Bench Press

    Bent Over Row 3-4 3-5 3x5[135] 4x5[125] 4x5[95]

    Lat Pull Down 3-4 6-10 4x10[90] 4x10[90] 4x10[90]

    Overhead Press 2-3 5-8 3x5[95] 3x5[95] 3x5[95]

    Barbell Curl 2-3 6-10 3x6[75] 3x10[bar] 3x6[30s]

    Skullcrusher 2-3 6-10 3x6[65] 3x8[65]

    Day 2 (Lower
    Strength)
    Squat 3-4 3-5 3x3[225] 4x4[205] 3x3[225]

    Deadlift 3-4 3-5 3x3[285] 4x3[295] 4x3[305]

    Leg Press 3-5 10-15 3x10[200] 3x10[140] 3x10[160]

    Leg Curl 3-4 6-10 4x8[90] 4x8[80] 4x8[90]

    Calf Exercise 4 6-10 4x8[90] 4x8[90] 4x8[90]

    Day 4 (Upper
    Hypertrophy)
    Incline Barbell 3-4 8-12 4x8[115] 3x8[125] 3x8[125]
    Bench Press

    Flat Bench 3-4 8-12 4x8[30] 4x8[35]


    Dumbbell Flye
    Seated Cable Row 3-4 8-12 4x8[105] 4x8[105] 4x8[105]

    One Arm 3-4 8-12 4x10[40]


    Dumbbell Row

    Dumbbell Lateral 3-4 8-12 3x8[20] 3x8[20] 3x8[20]


    Raise

    Seated Incline 3-4 8-12 4x8[25] 4x10[25] 3x6[30]


    Dumbbell Curl

    Cable Tricep 3-4 8-12 4x8[50] 4x8[50] 4x10[50]


    Extension

    Day 5 (Lower
    Hypertrophy)
    Front Squat 3-4 8-12 4x6[135] 3x8[135]

    Barbell Lunge 3-4 8-12 3x6[40] 3x6[40]

    Leg Extension 3-4 10-15 3x12[110d] 3x12[110d]

    Leg Curl 3-4 10-15 3x8[40s]

    Seated Calf Raise 3-4 8-12 3x12[70] 4x8[80]

    Calf Press 3-4 8-12 DNC


    Week 4 Week 5 Week 6

    4x4[185] 4x3[190] 4x3[195] 4x3[195]

    4x6[60] 4x8[60] 4x8[60] 3x6[65]

    4x5[115] 4x5[115] 4x5[135] 4x5[135]

    4x6[115] 4x8[115] 4x8[115] 4x8[115]

    3x6[95] 2x4[115] 2x4[115] 2x5[115]

    3x6[65] 3x6[75] 3x8[55] 3x6[65]

    3x8[65] 3x8[65] 4x8[65]

    3x3[225] 4x3[225] 4x4[225] 4x3[240]-DNC L


    knee pain
    4x3[295] 4x3[275] 4x3[275] 3x3[295]

    3x8[200] 3x8[200] 3x8[200] -

    - 4x8[90] -

    4x8[90] 4x8[90] 4x8[90] -

    3x8[135] 3x8[135] 3x8[135] 3x8[135]

    4x8[35] 3x8[40] 3x8[40] 3x10[35]


    4x12[105] 3x8[120] 4x12[90] 4x8[105]

    4x10[40] -

    4x8[20] 4x12[15] 4x12[15] 4x12[15]

    3x8[30] 3x8[30] 3x8[30] 4x12[25]

    4x10[50] 4x8[50]

    3x6[135]

    3x12[120d]

    4x10[90]

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