PHUL + nsun531+ @

Unlock your strength potential with the PHUL + nsun531+ @ program, a dynamic 4-week workout plan designed for dedicated lifters. Committing to 5 days a week, you'll engage in a balanced mix of powerlifting and hypertrophy-focused exercises, targeting major muscle groups for optimal growth. This program emphasizes compound lifts like squats and deadlifts, complemented by isolation movements to sculpt and strengthen. Whether you're looking to build muscle or increase your lifting capacity, this comprehensive routine will elevate your training game and help you achieve your fitness goals.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Pullover (Dumbbell)

Single Arm High Row (Cable)

Single Arm Iso Row

Seated Wide-Grip Row (Cable)

Standing Pullover (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Seated Dumbbell Curl

Hammer Curl (Cable)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Chest Fly (Cable)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Dip (Bodyweight)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Barbell Row

Lat Pulldown

Overhead Press (Barbell)

Skull Crusher (Barbell)

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