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Thread: My PHUL routine

  1. #1
    Registered User jyltfst4djt's Avatar
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    Lightbulb My PHUL routine

    lmk what yall think of this. hows the volume and exercise selection ? what can be improved or changed ? i am 23 years old about 6ft 2in and 195lbs.

    Upper strength
    bench 4x3-5
    incline db bench 3x6-10
    bent over row 4x5-8
    lat pull down 3x6-10
    ohp 4x5-8
    barbell curl 3x6-8
    overhead extension 3x6-10

    lower strength
    squat 5x5
    leg press 4x6-8
    leg extension 3x6-10
    leg curl 3x6-10
    calf raise 4x6-10

    upper hypertrophy
    db bench 4x8-12
    cable fly 3x12-15
    seated cable row 4x8-12
    lateral raise 4x12-15
    incline db curl 4x8-12
    tricep pushdown 4x10-12
    facepulls 3x15-20

    lower hypertrophy
    front squat 3x8-12
    deadlift 5x5
    leg extension 4x10-12
    leg curl 3x10-15
    calf raise 4x10-15
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  2. #2
    Unregistered User MyEgoProblem's Avatar
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    pretty standard concurrent upper/lower.
    Should do just fine.

    I much prefer candito linears strength & hyp template to the 'phul' or this setup tho.

    Run it for 12+ weeks and log your results..
    And change things that need changing and run again.


    Fun note.. Phul is a stupid acronym. There is no power training in these setups. I blame Brandon Campbell.
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  3. #3
    Registered User TAWS6's Avatar
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    Finally someone posts a routine that isn't a stupid bro split. Looks good. Just add weight overtime and de-load/reset when you stall.
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