PHUL Sheet Template (hypetrophy)
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Instructions: Use week 1 to choose a good starting weight for each movement. Start with the lower number of sets (fill in each of the white cells) at the highest rep range. Add another set (yellow cells) if week1 felt "easy". If the additional set is manageable, increase the weight 5-10lbs TOTAL. Don't do any sets to failure. Leave a rep in the tank each set. Use the same weight each set, record it in columb C, and record the number of reps performed in columbs D thru H. Rest: Take about 3 minutes between the compound movements on power days. Take 90s to 2 minutes between hypertrophy sets. Deload: After 4 weeks on, take 1 week to "deload" by dropping the weights to about 50-65% of what you're capable of doing and do the lower number of sets for each movement. Week 6, start where you left off and continue to progress. Deload again on week 10. Week 11 is assessment week.
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Set12345
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Rep RangeWt.RepsRepsRepsRepsReps
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Week/Date
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Day 1 - Upper Power
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Barbell Bench Press3-5
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Inclined Dumbbell Bench Press6-10
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Bent Over Row3-5
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Lat Pull Down6-10
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Overhead Press5-8
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Barbell Curl6-10
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Skullcrusher 6-10
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Day 2 - Lower Power
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Squat3-5
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Deadlift3-5
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Leg Press10-15
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Leg Curl6-10
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Calf Exercise6-10
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Day 3 - Rest
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Day 4 - Upper Hypertrophy
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Inclined Barbell Bench Press8-12
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Flat Bench Dumbell Flye8-12
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Seated Cable Row8-12
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One Armed Dumbbell Row8-12
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Dumbbell Lateral Raise8-12
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Seated Inclined Dumbbell Curl8-12
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Cable Tricep Extension8-12
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Day 5 - Lower Hypertrophy
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Front Squat8-12
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Barbell Lunge8-12
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Leg Extension10-15
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Leg Curl10-15
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Seated Calf Raise8-12
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Calf Press8-12
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Day 6 - Rest
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Day 7 - Rest
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Template
Week 1
Week 2
Week 3
Week 4
Week 5 (deload)
Week 6
Week 7
Week 8
Week 9
Week 10 (deload)