Hybrid PHUL 2.0 (3-Day Split)

Schedule: 3 Days/Week
Goal: Strength + Aesthetic Definition
Progression: For main lifts add 2.5-5 lbs after deload. For everything else Add 2.5–5 lbs when all reps are hit

Bench alternates weekly → Week A: Flat first / Week B: Incline first

FAILURE(
Fail on a compound
Drop 5–10%, stop 1–2 reps shy next time
Fail on accessory
Keep weight, stop 1 rep sooner next week
Fail on multiple lifts
Mini-deload (½ sets for 3–4 days)
Repeated failures
Full deload early

Day 3 exercises can be swapped to be more leg intensive.

Schedule: 3 Days/Week
Goal: Strength + Aesthetic Definition
Progression: For main lifts add 2.5-5 lbs after deload. For everything else Add 2.5–5 lbs when all reps are hit

Bench alternates weekly → Week A: Flat first / Week B: Incline first

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Upper (Power Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Lower (Power Focus)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Upper/Lower (Hypertophy)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

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