4-Day PHUL Split
Day 1 (Strength Upper Body Workout)
Bench Press (Barbell)
6 sets
·
3 - 5 reps
Incline Bench Press (Dumbbell)
4 sets
·
5 - 8 reps
Bent Over Row (Barbell)
4 sets
·
5 - 8 reps
Lat Pulldown (Cable)
4 sets
·
6 - 10 reps
_Shoulders_thumbnail@3x.jpg)
Overhead Press (Barbell)
3 sets
·
5 - 8 reps
Bicep Curl (Barbell)
3 sets
·
6 - 10 reps
Skullcrusher (Barbell)
3 sets
·
6 - 10 reps
Day 2 (Strength Lower Body Workout)
Squat (Barbell)
6 sets
·
3 - 5 reps
Deadlift (Barbell)
4 sets
·
3 - 5 reps
Leg Press (Machine)
4 sets
·
6 - 10 reps
Lying Leg Curl (Machine)
3 sets
·
10 - 15 reps
_thumbnail@3x.jpg)
Seated Calf Raise
3 sets
·
6 - 10 reps
Day 3 (Hypertrophy Upper Body Workout)
Incline Bench Press (Barbell)
6 sets
·
8 - 12 reps
Dumbbell Row
4 sets
·
8 - 12 reps
Chest Fly (Dumbbell)
4 sets
·
12 - 15 reps
Seated Cable Row - Bar Grip
4 sets
·
10 - 12 reps
Lateral Raise (Dumbbell)
4 sets
·
12 - 15 reps
Seated Incline Curl (Dumbbell)
4 sets
·
12 - 15 reps
_Upper-Arms_small_thumbnail@3x.jpg)
Triceps Rope Pushdown
4 sets
·
12 - 15 reps
Day 4 (Hypertrophy Lower Body Workout)
Front Squat
6 sets
·
8 - 12 reps
Lunge (Barbell)
4 sets
·
8 - 12 reps
Seated Leg Curl (Machine)
4 sets
·
10 - 12 reps
Leg Extension (Machine)
4 sets
·
12 - 15 reps
Standing Calf Raise (Machine)
4 sets
·
12 - 15 reps