Perry Power PHUL 12 Week Program

The Purpose of this program is to build size and strength at the same time. This 4 day split includes an upper body strength day and a lower body strength day. These will mainly include the compound movements with a couple of isolation movements as well. It then also includes a upper and a lower hypertrophy day. This will mean higher reps with less weight.

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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

Pull-Up (Assisted)

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Upper Body Strength!

Squat (Barbell)

Leg Extension

Leg Curl

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower Body Hypertrophy!

Goblet Squat

Lunge (Kettlebell)

Leg Press

Walking Lunge (Dumbbell)

Lower Body Strength!

Dip (Assisted)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Upper Body Hypertrophy!

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