Workout Routine

Free

PHUL 4-Day Perfect Split

by SelfImprovementFanatic

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A 12 week cycle pulled from Muscleandstrength.com

https://www.muscleandstrength.com/workouts/phul-workout

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Upper Power

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
75% 1RM
115 lbs
5
120 sec
4
80% 1RM
120 lbs
5
120 sec
5
85% 1RM
130 lbs
5
120 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
5
100 sec
2
60% 1RM
65 lbs
5
100 sec
3
75% 1RM
85 lbs
5
100 sec
4
80% 1RM
90 lbs
5
100 sec
5
85% 1RM
95 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

t-bar row

5×5

Incline Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec
4
@RPE9
18 lbs
10
100 sec
5
@RPE9
18 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline Dumbbell Bench Press

5×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE9
32 lbs
10
100 sec
5
@RPE9
32 lbs
10
100 sec

lat pulldown

5×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
100 sec
2
60% 1RM
90 lbs
6
100 sec
3
65% 1RM
100 lbs
6
100 sec
4
70% 1RM
105 lbs
6
100 sec
5
75% 1RM
115 lbs
6
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5×6

curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec
4
75% 1RM
115 lbs
10
100 sec
5
75% 1RM
115 lbs
10
100 sec

curl

5×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec
4
75% 1RM
115 lbs
10
100 sec
5
75% 1RM
115 lbs
10
100 sec

skull crushers

5×10

Lower Power

Pendulum squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
5
100 sec
2
60% 1RM
65 lbs
5
100 sec
3
75% 1RM
85 lbs
5
100 sec
4
80% 1RM
90 lbs
5
100 sec
5
85% 1RM
95 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pendulum squat

5×5

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
85% 1RM
130 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

straight leg deadlift

5×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
10
100 sec
2
60% 1RM
65 lbs
10
100 sec
3
75% 1RM
85 lbs
10
100 sec
4
80% 1RM
90 lbs
10
100 sec
5
85% 1RM
95 lbs
10
100 sec

leg press

5×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
100 sec
2
60% 1RM
27 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec
4
80% 1RM
36 lbs
10
100 sec
5
85% 1RM
38 lbs
10
100 sec

leg curl

5×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
15
100 sec
2
100% 1RM
110 lbs
15
100 sec
3
110% 1RM
120 lbs
15
100 sec
4
110% 1RM
120 lbs
15
100 sec
5
110% 1RM
120 lbs
15
100 sec

calf raise

5×15

Glute flexor

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
100 sec
2
60% 1RM
27 lbs
8
100 sec
3
75% 1RM
34 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec
5
85% 1RM
38 lbs
8
100 sec

Glute flexor

5×8

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
60% 1RM
90 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
70% 1RM
105 lbs
12
100 sec
5
70% 1RM
105 lbs
12
100 sec

incline bench press

5×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec
5
70% 1RM
31 lbs
12
100 sec

seated cable row

5×12

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec
5
70% 1RM
31 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Fly

5×12

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
100 sec
2
60% 1RM
15 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec
5
70% 1RM
18 lbs
12
100 sec

single arm row

5×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec
5
70% 1RM
18 lbs
12
100 sec

lateral raise

5×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
100 sec
2
60% 1RM
15 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec
4
70% 1RM
18 lbs
12
100 sec
5
70% 1RM
18 lbs
12
100 sec

seated incline curl

5×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec
5
70% 1RM
31 lbs
12
100 sec

triceps extension

5×12

Lower Hypertrophy

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
12
100 sec
2
60% 1RM
65 lbs
12
100 sec
3
65% 1RM
70 lbs
12
100 sec
4
70% 1RM
75 lbs
12
100 sec
5
70% 1RM
75 lbs
12
100 sec

Hack squat

5×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
60% 1RM
90 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
70% 1RM
105 lbs
12
100 sec
5
70% 1RM
105 lbs
12
100 sec

romanian deadlift

5×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec
5
70% 1RM
31 lbs
12
100 sec

leg extension

5×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec
4
70% 1RM
31 lbs
12
100 sec
5
70% 1RM
31 lbs
12
100 sec

leg curl

5×12

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
110% 1RM
50 lbs
12
100 sec
2
100% 1RM
45 lbs
12
100 sec
3
110% 1RM
50 lbs
12
100 sec
4
110% 1RM
50 lbs
12
100 sec
5
110% 1RM
50 lbs
12
100 sec

Calf Press

5×12

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
12
100 sec
2
100% 1RM
110 lbs
12
100 sec
3
100% 1RM
110 lbs
12
100 sec
4
105% 1RM
115 lbs
12
100 sec
5
105% 1RM
115 lbs
12
100 sec

glute ham raise

5×12