Workout Routine

Free

4 Day PHUL

by Rasmus

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Light
Moderate
High
Very High

Workouts

Upper/Quats HYPERTROPHY

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
95 lbs
10
100 sec
2
62% 1RM
95 lbs
10
100 sec
3
62% 1RM
95 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×10+

bench press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
16 lbs
10
100 sec
2
62% 1RM
16 lbs
10
100 sec
3
62% 1RM
16 lbs
10
100 sec

bench press

3×10

fly

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
10
100 sec
2
62% 1RM
28 lbs
10
100 sec
3
62% 1RM
28 lbs
10
100 sec

fly

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
70 lbs
10
100 sec
2
62% 1RM
70 lbs
10
100 sec
3
62% 1RM
70 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

t-bar row

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
10
100 sec
2
62% 1RM
28 lbs
10
100 sec
3
62% 1RM
28 lbs
10
100 sec

seated cable row

3×10

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
10
100 sec
2
62% 1RM
28 lbs
10
100 sec
3
62% 1RM
28 lbs
10
100 sec

close grip lat pulldown

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
95 lbs
10
100 sec
2
62% 1RM
95 lbs
10
100 sec
3
62% 1RM
95 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
62% 1RM
95 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hack squat

4×10+

Rotator cuff

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
16 lbs
8
100 sec
2
62% 1RM
16 lbs
8
100 sec
3
62% 1RM
16 lbs
8
100 sec

Rotator cuff

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
72% 1RM
32 lbs
8
100 sec
2
72% 1RM
32 lbs
8
100 sec
3
72% 1RM
32 lbs
8
100 sec

leg extension

3×8

Lower/Shoulders/Arms HYPERTROPHY

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
10
100 sec
2
85% 1RM
130 lbs
10
100 sec
3
85% 1RM
130 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
10
100 sec
2
62% 1RM
28 lbs
10
100 sec
3
62% 1RM
28 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
16 lbs
10
100 sec
2
62% 1RM
16 lbs
10
100 sec
3
62% 1RM
16 lbs
10
100 sec

side lateral raise

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
95 lbs
10
100 sec
2
62% 1RM
95 lbs
10
100 sec
3
62% 1RM
95 lbs
10
100 sec

seated shoulder press

3×10

v-raise

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
16 lbs
10
100 sec
2
62% 1RM
16 lbs
10
100 sec
3
62% 1RM
16 lbs
10
100 sec

v-raise

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
12
100 sec
2
62% 1RM
28 lbs
12
100 sec
3
62% 1RM
28 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×12+

Triceps - Rope

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
28 lbs
12
100 sec
2
62% 1RM
28 lbs
12
100 sec
3
62% 1RM
28 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Triceps - Rope

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
95 lbs
12
100 sec
2
62% 1RM
95 lbs
12
100 sec
3
62% 1RM
95 lbs
12
100 sec

curl

3×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
62% 1RM
95 lbs
12
100 sec
2
62% 1RM
95 lbs
12
100 sec
3
62% 1RM
95 lbs
12
100 sec

reverse curl

3×12

Upper/Quats POWER

bench press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
125 lbs
5
100 sec
2
82% 1RM
125 lbs
5
100 sec
3
82% 1RM
125 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
20 lbs
5 +
amrap
100 sec
2
82% 1RM
20 lbs
5 +
amrap
100 sec
3
82% 1RM
20 lbs
5 +
amrap
100 sec

incline bench press

3×5+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
100 sec
2
50% 1RM
55 lbs
6
100 sec
3
50% 1RM
55 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

neutral grip pull up

3×6+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
125 lbs
10
100 sec
2
82% 1RM
125 lbs
10
100 sec
3
82% 1RM
125 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
37 lbs
10
100 sec
2
82% 1RM
37 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
3
82% 1RM
37 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
90 lbs
5
100 sec
2
82% 1RM
90 lbs
5
100 sec
3
82% 1RM
90 lbs
5
100 sec

leg press

3×5

Lower/Shoulders/Arms POWER

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

deadlift

3×5+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

hack squat

3×5+

military press

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
125 lbs
6
100 sec
2
82% 1RM
125 lbs
6
100 sec
3
82% 1RM
125 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

military press

3×6+

front raise

Set
Intensity
Weight
Reps
Rest time
1
82% 1RM
20 lbs
6
100 sec
2
82% 1RM
20 lbs
6
100 sec
3
82% 1RM
20 lbs
6
100 sec

front raise

3×6

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec

cambered bar curl

3×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
20 lbs
8
100 sec
2
78% 1RM
20 lbs
8
100 sec
3
78% 1RM
20 lbs
8
100 sec

hammer curl

3×8

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
20 lbs
8
100 sec
2
78% 1RM
20 lbs
8
100 sec
3
78% 1RM
20 lbs
8
100 sec

overhead triceps extensions

3×8

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
35 lbs
8
100 sec
2
78% 1RM
35 lbs
8
100 sec
3
78% 1RM
35 lbs
8
100 sec

triceps pushdowns

3×8