PHUL Workout Guide

Instructions: Enter your 5 Rep Max estimates and speed percentage you want for hypertropy days
Remember: the weight you use is up to you for certain exercises, some are pre-populated, but you
You may also delete reps/sets and print off this sheet and simply write in the weight you use for ea
This spreadsheet was created for Physiqz users, and is not affiliated with Brandon Campbell.
Day 1 PHUL Training: Power—Upper
EXERCISE Reps
Barbell Bench Press 4 to 6
Incline Dumbbell Bench Press 8 to 12
Bent Over Row 4 to 6
Lat Pull Down or Pull Ups 8 to 12
Overhead Press or Military 4 to 6
Barbell Curl (Supine EZ Bar Curls) 12 to 15
Skull Crusher 12 to 15

Day 2: Power—Lower
EXERCISE Reps
Back Squat 4 to 6
Deadlift 4 to 6
Lunges with Dumbbells or Leg Press 8 to 12
Hamstring Curl 8 to 12
Barbell Calf Raises 15 to 20

Day 3: Hypertrophy—Upper Body

EXERCISE Reps
Incline Dumbbell Press 12 to 15
Flat Bench Dumbbell Fly 12 to 15
Seated Rows 12 to 15
Dumbbell Lateral Raises 12 to 15
Dumbbell Seated Neutral Curls (or incline) 12 to 15
Tricep Kickbacks (cable extensions) 12 to 15
Single Arm Dumbbell Curls 12 to 15

Day 4: Hypertrophy—Lower Body

EXERCISE Reps
Front Squat 12 to 15
Reverse Barbell Lunge (or regular) 12 to 15
Romanian Deadlift 12 to 15
Hamstring Curl 12 to 15
Seated Calf Raise 12 to 15
Calf Presses 12 to 15
Seated calf raises 15 to 20

Note: Don't forget to factor in your deload weeks after the first two weeks.

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 NOTE: These are
estimated ranges.
Some lifters start at
lower reps: i.e. 3-5,
6-10.

want for hypertropy days in the highlighted cells each week.

e pre-populated, but you may change or modify this sheet.
he weight you use for each exercise.
Brandon Campbell.
pper
Sets Weight Rest Enter Your 5 Rep Maxes:
3 to 4 80 120 secs Squat 115
3 to 4 90 secs Deadlift 150
3 to 4 80 120 secs Bench Press 80
3 to 4 90 secs Rows 80
3 to 4 120 secs
3 to 4 90 secs
3 to 4 90 secs

Sets Weight Rest

3 to 4 115 120 secs
3 to 4 150 120 secs
3 to 4 90 secs
3 to 4 90 secs
3 to 4 90 secs

ody
Sets Weight Rest
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs

dy
Sets Weight Rest
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs
4 90 secs