AI PHUL custome without barbells

built on proven priciples of the PHUL framework, this is a 12 week, 4-day upper/lower designed to build strength and muscle. without barnell. 

At its core, it is anchored by two movements: the Pendulum Squat, replacing the barbell squat, and the Pull-Up, serving as the cornerstone of all upper body pulling strength.

every other exercise in this program exists to support, protect and amplify those two lifts. 

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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 (Bodyweight)

Bench Press (Dumbbell)

Seated Row (Cable)

Reverse Pec Deck

Face Pull

Incline Bench Press (Dumbbell)

Hammer Curl (Dumbbell)

UPPER POWER

Pendulum Squat

Romanian Deadlift (Dumbbell)

Leg Press

Seated Calf Raise

Farmer's Walk (Weighted)

LOWER POWER

Pull-Up (Assisted)

Chest Press (Machine)

Wide Grip Lat Pulldown

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

UPPER HYPERTROPHY

Leg Extension

Leg Curl

Hip Thrust (Machine)

Standing Calf Raise

LOWER HYPERTROPHY

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