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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Overhead Press (Barbell)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Upper Body Strength!

Squat (Barbell)

Lunge (Barbell)

Leg Press (45 Degrees)

Leg Curl

Standing Calf Raise

Lower Body Strength!

Incline Bench Press (Barbell)

Chest Fly (Cable)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Upper Body Hypertrophy!

Box Squat (Barbell)

Leg Extension

Bulgarian Split Squat (Dumbbell)

Lower Body Hypertrophy!

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