Workout Routine

Free

PHUL av phaen

by Supertramp

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4dager, styrke/hypertrofi, upper/lower split

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

Workouts

Lower power

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec

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

squat

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec

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

deadlift

4×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15
120 sec
2
65% 1RM
70 lbs
15
120 sec
3
65% 1RM
70 lbs
15
120 sec
4
65% 1RM
70 lbs
15
120 sec

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

leg press

4×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
70% 1RM
31 lbs
10
90 sec
4
70% 1RM
31 lbs
10
90 sec

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

leg curl

4×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
90 sec
2
70% 1RM
75 lbs
10
90 sec
3
70% 1RM
75 lbs
10
90 sec
4
70% 1RM
75 lbs
10
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

calf raise

4×10

Upper Power

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec

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

bench press

4×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
70% 1RM
18 lbs
10
120 sec
4
70% 1RM
18 lbs
10
120 sec

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

incline bench press

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec

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

bent over row

4×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec
4
70% 1RM
31 lbs
10
120 sec

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

lat pulldown

4×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
180 sec
2
75% 1RM
115 lbs
8
180 sec
3
75% 1RM
115 lbs
8
180 sec

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

overhead press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
70% 1RM
105 lbs
10
120 sec

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

curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
70% 1RM
105 lbs
10
120 sec

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

skull crushers

3×10

Lower Hypertrophy

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec
4
70% 1RM
105 lbs
12
120 sec

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

front squat

4×12

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec
4
70% 1RM
105 lbs
12
120 sec

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

lunge

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
120 sec
2
65% 1RM
29 lbs
15
120 sec
3
65% 1RM
29 lbs
15
120 sec
4
65% 1RM
29 lbs
15
120 sec

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

leg extension

4×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
120 sec
2
65% 1RM
29 lbs
15
120 sec
3
65% 1RM
29 lbs
15
120 sec
4
65% 1RM
29 lbs
15
120 sec

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

leg curl

4×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
120 sec
2
70% 1RM
75 lbs
12
120 sec
3
70% 1RM
75 lbs
12
120 sec
4
70% 1RM
75 lbs
12
120 sec

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

calf raise

4×12

calf press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12
120 sec

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

calf press

4×12

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec
4
70% 1RM
105 lbs
12
120 sec

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

incline bench press

4×12

fly

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

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

fly

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12
120 sec

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

seated cable row

4×12

dumbbell row

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

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

dumbbell row

4×12

lateral raise

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

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

lateral raise

4×12

Incline Dumbbell Curl

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

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

Incline Dumbbell Curl

4×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12
120 sec

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

triceps extension

4×12