PHUL Template 2019 | LiftVault.com
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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Week 1Week 2Week 3Week 4
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Set123456Set123456Set123456Set123456
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Workout Plan - 4 Days per WeekWt.RepsRepsRepsRepsRepsRepsWt.RepsRepsRepsRepsRepsRepsWt.RepsRepsRepsRepsRepsRepsWt.RepsRepsRepsRepsRepsReps
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- Pull Day 1KGS/REPS
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1x5+ Deadlifts
7
3x8-12 Lat pulldown
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3x8-12 Cable Row
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5x15-20 face pull/rear delt fly/TRAP SHRUG
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3x8-12 preacher curls
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4x8-12 Dumbbell Curls
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- Push Day 1KGS/REPS
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4x5, 1x5+ Barbell Bench Press
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3x5 military overhead Press
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3x8-12 Incline Dumbbell Press
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3x8-12 Skullcrushers SS 3x15-20 Lat Raises
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3x8-12 Overhead Tri Extends SS 3x15-20 tricep push down
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Legs Day 1KGS/REPS
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2x5, 1x5+ Squat
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3x8-12 Romanian Deadlift
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3x8-12 Leg Press
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3x8-12 Leg Curls
23
5x8-12 Calf Raises
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Pull Day 2KGS/REPS
25
4x5, 1x5+ Barbell rows
26
3x8-12 Pulldowns
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3x8-12 Reverse Pulldowns
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3x8-12 Cable Row
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5x15-20 Face Pulls
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4x8-12 Hammer Curls
31
4x8-12 Dumbbell Curls
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Push Day 2KGS/REPS
33
4x5, 1x5+ Military Press
34
3x8-12 Bench Press
35
3x8-12 Incline Bench/Dumbbell Press
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3x8-12 Tricep Pushdowns SS 3x15-20 Lat Raises
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3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
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Legs Day 2KGS/REPS
39
2x5, 1x5+ Squat
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3x8-12 Romanian Deadlift
41
3x8-12 Leg Press
42
3x8-12 Leg Curls
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5x8-12 Calf Raises
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Rest
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- Pull Day 3KGS/REPS
46
1x5+ Deadlifts
47
3x8-12 Lat pulldown
48
3x8-12 Cable Row
49
5x15-20 face pull/rear delt fly/TRAP SHRUG
50
3x8-12 preacher curls
51
4x8-12 Dumbbell Curls
52
- Push Day 3KGS/REPS
53
4x5, 1x5+ Barbell Bench Press
54
3x5 military overhead Press
55
3x8-12 Incline Dumbbell Press
56
3x8-12 Skullcrushers SS 3x15-20 Lat Raises
57
3x8-12 Overhead Tri Extends SS 3x15-20 tricep push down
58
Legs Day 3KGS/REPS
59
2x5, 1x5+ Squat
60
3x8-12 Romanian Deadlift
61
3x8-12 Leg Press
62
3x8-12 Leg Curls
63
5x8-12 Calf Raises
64
Pull Day 4KGS/REPS
65
4x5, 1x5+ Barbell rows
66
3x8-12 Pulldowns
67
3x8-12 Reverse Pulldowns
68
3x8-12 Cable Row
69
5x15-20 Face Pulls
70
4x8-12 Hammer Curls
71
4x8-12 Dumbbell Curls
72
Push Day 4KGS/REPS
73
4x5, 1x5+ Military Press
74
3x8-12 Bench Press
75
3x8-12 Incline Bench/Dumbbell Press
76
3x8-12 Tricep Pushdowns SS 3x15-20 Lat Raises
77
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
78
Legs Day 4KGS/REPS
79
2x5, 1x5+ Squat
80
3x8-12 Romanian Deadlift
81
3x8-12 Leg Press
82
3x8-12 Leg Curls
83
5x8-12 Calf Raises
84
Rest
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