PHUL + Arms altered exercises

Transform your physique with the PHUL + Arms altered exercises program! Over 10 weeks, you'll engage in a dynamic 5-day training split that combines powerlifting and hypertrophy techniques to maximize strength and muscle growth. Each session is meticulously designed to target major muscle groups, with a special emphasis on building impressive arms through tailored exercises. Get ready to push your limits and achieve the results you've been striving for in a full gym setting!

Intermediate lifters who want to build sbd strength and improve arms/shoulders as a weak point. Utilizes a full gym

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Seated Wide-Grip Row (Cable)

Lat Prayer

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

Tricep Extension (Cable)

Upper hypertrophy

Front Squat (Barbell)

Lunge (Barbell)

Hamstring Curl

Leg Extension

Standing Calf Raise

Back Extension

Lower Hypertrophy 

Bayesian Curl

Arms

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Lower Strength

Bench Press (Barbell)

Chest Press (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Upper strength

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