PHUL 7 day workout routine.

[Cruceuz]

So i've been working out for a year and i'd like to focus more on strength and not only hypertrophy as i've did before. My arms/calves are lagging. I read from a guy here on BB.com that you should do one arm exercise after each workout if you really want to get your arms big. Also, i don't like doing calves in the end of my leg workouts when i'm tierd as hell.


Upper Power
Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Chin ups (weighted if needed) 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10


Lower Power
Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10



Upper Hypertrophy
Exercise Sets Reps
Flat bench dumbell press 3-4 8-12
Incline dumbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12



Lower Hypertrophy
Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15

Calves routine
Seated calf press 4 sets of 20,15,12,10 (last set to failure)
Standing calf press 3 sets (3 different toe positions) all sets to failure rep range 10-20 (if over 20 increase weight)
Calf press on leg press 5 sets to failure (this is basicly one drop set)
Found routine here https://www.youtube.com/watch?v=E-CwADoqnkQ

Ab routine:
Dumbell side bends 3-4x8-12
Leg lifts from captains chair with slow negative 3x max
Weighted decline crunches 3x8-12
Plank 3x max time

So, the workout routine will be like this

Day 1: upper power+tricep exercise
Day 2: Abs,Calves,15 min HIIT +bicep exercise
Day 3: Lower power+tricep exercise
Day 4: abs,calves,15 min HIIT+bicep exercise
Day 5:upper hypertrophy+tricep exercise
Day 6: abs,calves,15 min HIIT+ bicep exercise
Day 7: lower hypertrophy+tricep exercise


The workouts will be pretty short (bout 45-60 mins) so i can really do my best. I tried phat,but it was to much volume and i felt really tierd at the end of the workouts.

For neutrition i'm thinking +250/day and only clean food.
I'm 130 lbs, 15 years old.

pic of me:
http://s27.postimg.org/jhm4u760z/Scr...3_07_09_27.png

Please tell me your thoughts and if you have any questions i'm happy to answer them

[DefeatedSanity]

Seems pretty good and you have a decent physique and your bulking calories are good for gaining quality mass with little fat gain. I personally prefer doing hypertrophy and strength in the same session and do longer sessions several times a week (1 hour+). I prefer training for strength too compared to hypertrophy, I achieved a 100kg (225lb) squat in a bit less than half a year..

e.g. my lower body days (3-4x a week)

8-10 x 5-8 - Squats
6 x 6-10 - Romanian Deadlifts
6 x failure - Walking Lunges
5 x 10-12 - Leg Press (High & Wide Stance)
10 x failure - Leg Extensions
10 x failure - Leg Curls
Calf Raises (usually skip, same reason as you, poverty calves)

by the way, how much can you squat, dead and bench?

[Cruceuz]

Since i've been on PPL/rest/PPL and never maxed i've only did 8-12 reps.
Squat 155 lbsx8
Deadlift 180x8
Bench 115x8