Workout Routine

PHUL av phaen

by Supertramp

4dager, styrke/hypertrofi, upper/lower split

Workouts

Lower power

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec

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

squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec

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

deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15
120 sec
4
65% 1RM
15
120 sec

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

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10
90 sec
4
70% 1RM
10
90 sec

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

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10
90 sec
4
70% 1RM
10
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

calf raise

4 sets

Upper Power

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec

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

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec

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

incline bench press

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec

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

bent over row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec

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

lat pulldown

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
180 sec
2
75% 1RM
8
180 sec
3
75% 1RM
8
180 sec

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

overhead press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

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

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

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

skull crushers

3 sets

Lower Hypertrophy

front squat

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

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

front squat

4 sets

lunge

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

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

lunge

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15
120 sec
4
65% 1RM
15
120 sec

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

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15
120 sec
4
65% 1RM
15
120 sec

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

leg curl

4 sets

calf raise

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

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

calf raise

4 sets

calf press

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

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

calf press

4 sets

Upper Hypertrophy

incline bench press

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

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

incline bench press

4 sets

fly

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

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

fly

4 sets

seated cable row

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

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

seated cable row

4 sets

dumbbell row

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

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

dumbbell row

4 sets

lateral raise

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

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

lateral raise

4 sets

Incline Dumbbell Curl

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

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

Incline Dumbbell Curl

4 sets

triceps extension

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

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

triceps extension

4 sets