WEEKLY SPLIT (PHUL × YOEL

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Dead Hang

Stretching

WEDNESDAY- Active recovery

Box Jump

Deadlift (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Wall Sit

TUESDAY – LOWER POWER


Intent: Max force, fast reps

Long rests. Stop sets if speed drops.

Shoulder Press (Machine)

Chest Supported Row (Machine)

Bench Press (Barbell)

Farmer's Walk (Weighted)

MONDAY – UPPER POWER

Tension and pump

•	Easy Run: 25–40 min (Zone 2 only)

Incline Chest Press (Machine)

Seated Row (Machine)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Rear Delt Fly (Machine)

THURSDAY – UPPER HYPERTROPHY 

Squat (Barbell)

Hamstring Curl

Standing Calf Raise

SATURDAY – LOWER HYPERTROPHY

Pull-Up (Bodyweight)

Chest Press (Machine)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Neutral Grip)

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