PHUL Workout Template (13 Weeks)
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13 Week Power-Hypertrophy Program with Upper-Lower Body Split by J. Bui
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Phase 1 (Current)Phase 2 (Estimated)Phase 3 (Estimated)Phase 4 (New)
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Squat355355355<----- UPDATE ALL NUMBERS IN PINK AND ALL OTHERS WILL ADJUST
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Bench230230230
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Deadlift405405405
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Shoulder Press150150150Make a copy via File > Download As...
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Modified Prilepin's Table (Hypertrophy)
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PercentageRep(s)Optimal Total RepsRep RangeRest Period LengthTempo Range (TUT)
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< 70%6 - 103220 - 4045s - 75s4111 - 3101
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70% - 80%5 - 83020 - 3060s - 90s4101 - 3101
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81% - 90%5 - 72115 - 2575s - 120s4101
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> 90%1 - 274 - 1090s - 180s-
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Abbreviation Definitions
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AMRAPAs Many Reps As Possible
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TUTTime Under Tension (Tempo)
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RPSRest Per Set
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RPERating of Perceived Exertion
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DBDumbbell (Record weight PER SINGLE side)
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