AlexPHUL

Embark on an 8-week journey with AlexPHUL, a comprehensive strength training program designed for serious lifters. With four focused sessions each week, you'll target both upper and lower body strength through compound and accessory movements, including barbell squats, bench presses, and deadlifts. This program utilizes a double progression method, ensuring steady gains without the risk of burnout. Ideal for those ready to push their limits, AlexPHUL will enhance your strength and physique while keeping workouts engaging and effective.

I modified Power Hypertrophy Upper/Lower program focused on building strength in the big lifts while also building size. Modified to include supersets, more glute focus 🍑, and more complete back work, as well as built-in ab training and grip training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Double Progression. 3-5mins rest for compounds, 90-120 for accessories. 8-9RPE, no big lift fails

Squat (Barbell)

Sumo Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Standing Calf Raise

Good Morning

Farmer's Walk (Weighted)

Lower Strength

Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Cable Crunch

Upper Strength

Pump Emphasis, lighter and squeezey. 45-60 seconds rest

Incline Chest Press (Machine)

Seated Row (Cable)

Lat Pulldown

One Arm Lateral Raise (Cable)

Face Pull

Leg Raise (Captain's Chair)

Upper Hypertrophy

Pumpppp, stretch and squeeze! 45-60secs rest

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Leg Extension

Ab Wheel

Lower Hypertrophy

1 reviews for AlexPHUL

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