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PHUL - Hypertrophy Focus
by Tushar
Program Description
A 4 day program to follow once you've got at least a few months of experience in gym. This is a good progression after PPL for building strength alongside hypertrophy. Differences from original PHUL - - switched upper/lower days, to give your best for the compound lifts on leg days(deadlift & squat) right after rest. - switched front squat and back squats, so as to not mix squat and deadlift. Deadlifts will be done in lower strength day and squat in the lower hypertrophy day(lower reps though to emphasize on strength). - changed triceps exercise and include two different exercises on each day focusing on the lateral and long head. - Included abs workout - Included Face pulls for overall shoulder health, this ensures external rotation Other recommendations - - Split, Monday(Day1), Tuesday(Day2), Wednesday(Rest), Thursday(Day3), Friday(Day 4), Sat, Sunday(Rest) - Every 4 weeks, skip the arm on Thursday and do 1000-rep arm workout on Friday - https://t-nation.com/t/the-1000-rep-arm-workout/284666 - You can superset face pull with other exercises or include in warm up routine - Do pull-ups/chin-ups/push-ups in warmup routine - Feel free to include cardio at the end or on the rest days - Progressive overload - increase reps or weight without breaking form. Start with high weight - Go to failures in last set in Hypertrophy. End with lengthened partials. - The main driver for hypertrophy is going to be tension, slow down in the eccentric to maximize gains. - Don't forget to do warmup sets for heavy loads.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 04, 2024 04:12
Last Edited
Jul 05, 2024 05:22
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
4
Lat Pulldown
3 Sets
6-10 Reps
@9
5
Overhead Press (Barbell)
4 Sets
5-8 Reps
@9
6A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@9
7
Face Pull
3 Sets
15-20 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
3-6 Reps
@9
2
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Leg Extension
3 Sets
10-15 Reps
@9
3B
Leg Curl
3 Sets
10-15 Reps
@9
4
Standing Calf Raise
4 Sets
8-12 Reps
@9
5A
Face Pull
3 Sets
15-20 Reps
@9
5B
Cable Crunch
3 Sets
12-15 Reps
@9
6
Plank (Weighted)
2 Sets
1-3 mins
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@9
2A
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
2B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@9
5
Hammer Curl
2 Sets
10-15 Reps
@9
6
Tricep Kickback
3 Sets
8-12 Reps
@9
Day 1
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
2
Front Squat (Barbell)
4 Sets
5-6 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
4 Sets
6-10 Reps
@9
6A
Face Pull
3 Sets
15-20 Reps
@9
6B
Cable Crunch
3 Sets
12-15 Reps
@9