Workout Routine

PHUL 4-Day Perfect Split

by SelfImprovementFanatic

A 12 week cycle pulled from Muscleandstrength.com

https://www.muscleandstrength.com/workouts/phul-workout

Workouts

Upper Power

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
120 sec
2
60% 1RM
5
120 sec
3
75% 1RM
5
120 sec
4
80% 1RM
5
120 sec
5
85% 1RM
5
120 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
85% 1RM
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

t-bar row

5 sets

Incline Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE9
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline Dumbbell Bench Press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE9
10
100 sec

lat pulldown

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
100 sec
2
60% 1RM
6
100 sec
3
65% 1RM
6
100 sec
4
70% 1RM
6
100 sec
5
75% 1RM
6
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 1RM
10
100 sec
5
75% 1RM
10
100 sec

curl

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 1RM
10
100 sec
5
75% 1RM
10
100 sec

skull crushers

5 sets

Lower Power

Pendulum squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
85% 1RM
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pendulum squat

5 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
85% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

straight leg deadlift

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
80% 1RM
10
100 sec
5
85% 1RM
10
100 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
80% 1RM
10
100 sec
5
85% 1RM
10
100 sec

leg curl

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
110% 1RM
15
100 sec
4
110% 1RM
15
100 sec
5
110% 1RM
15
100 sec

calf raise

5 sets

Glute flexor

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
75% 1RM
8
100 sec
4
80% 1RM
8
100 sec
5
85% 1RM
8
100 sec

Glute flexor

5 sets

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

incline bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

seated cable row

5 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Fly

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

single arm row

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

lateral raise

5 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

seated incline curl

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

triceps extension

5 sets

Lower Hypertrophy

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

Hack squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

leg extension

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
70% 1RM
12
100 sec
5
70% 1RM
12
100 sec

leg curl

5 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
110% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
110% 1RM
12
100 sec
4
110% 1RM
12
100 sec
5
110% 1RM
12
100 sec

Calf Press

5 sets

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
105% 1RM
12
100 sec
5
105% 1RM
12
100 sec

glute ham raise

5 sets