Workout Routine

4 Day PHUL

by Rasmus

Workouts

Upper/Quats HYPERTROPHY

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

fly

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

t-bar row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

seated cable row

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

close grip lat pulldown

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
62% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hack squat

4 sets

Rotator cuff

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
8
100 sec
2
62% 1RM
8
100 sec
3
62% 1RM
8
100 sec

Rotator cuff

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
72% 1RM
8
100 sec
2
72% 1RM
8
100 sec
3
72% 1RM
8
100 sec

leg extension

3 sets

Lower/Shoulders/Arms HYPERTROPHY

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
85% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

side lateral raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

seated shoulder press

3 sets

v-raise

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
10
100 sec
2
62% 1RM
10
100 sec
3
62% 1RM
10
100 sec

v-raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
12
100 sec
2
62% 1RM
12
100 sec
3
62% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 4.5 kg
Extra 3+ reps, increase 1RM by 9 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

Triceps - Rope

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
12
100 sec
2
62% 1RM
12
100 sec
3
62% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 4.5 kg
Extra 3+ reps, increase 1RM by 9 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Triceps - Rope

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
12
100 sec
2
62% 1RM
12
100 sec
3
62% 1RM
12
100 sec

curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
12
100 sec
2
62% 1RM
12
100 sec
3
62% 1RM
12
100 sec

reverse curl

3 sets

Upper/Quats POWER

bench press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
5
100 sec
2
82% 1RM
5
100 sec
3
82% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
5 +
amrap
100 sec
2
82% 1RM
5 +
amrap
100 sec
3
82% 1RM
5 +
amrap
100 sec

incline bench press

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
100 sec
2
50% 1RM
6
100 sec
3
50% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

neutral grip pull up

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
10
100 sec
2
82% 1RM
10
100 sec
3
82% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

barbell row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
10
100 sec
2
82% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
3
82% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
5
100 sec
2
82% 1RM
5
100 sec
3
82% 1RM
5
100 sec

leg press

3 sets

Lower/Shoulders/Arms POWER

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

deadlift

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

hack squat

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
6
100 sec
2
82% 1RM
6
100 sec
3
82% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

military press

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
6
100 sec
2
82% 1RM
6
100 sec
3
82% 1RM
6
100 sec

front raise

3 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec

cambered bar curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
8
100 sec
2
78% 1RM
8
100 sec
3
78% 1RM
8
100 sec

hammer curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
8
100 sec
2
78% 1RM
8
100 sec
3
78% 1RM
8
100 sec

overhead triceps extensions

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
8
100 sec
2
78% 1RM
8
100 sec
3
78% 1RM
8
100 sec

triceps pushdowns

3 sets