FitnessieWho it's for
Intermediate lifters who want strength and size in equal measure on four days a week.
How it works
The week is two upper-body and two lower-body sessions. The first pair is about strength: big compound lifts in low rep ranges. The second pair is about muscle: more exercises, more sets, and reps in the 8 to 15 range.
Every exercise works within a rep range. Start at the bottom of it, add a rep each time you complete all your sets, and once you reach the top, add weight and start back at the bottom. Heavy days move in small rep ranges, so the weight climbs often there.
With each muscle trained twice a week, once heavy and once for volume, it's a balanced choice if you want to get both stronger and bigger without training every day.
Equipment: barbell, rack, bench, cable, dumbbells, machines. To start you'll need: Bench Press (Barbell) starting weight, Squat (Barbell) starting weight, Deadlift (Barbell) starting weight.
The program
PHUL Upper Power
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 4×3 | Your starting weight | Work from 3 to 5 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 3. |
| Incline Bench Press (Dumbbell) | 4×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Bent Over Row (Barbell) | 4×3 | Your starting weight | Work from 3 to 5 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 3. |
| Lat Pulldown (Cable) | 4×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Overhead Press (Barbell) | 3×5 | Your starting weight | Work from 5 to 8 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 5. |
| Bicep Curl (Barbell) | 3×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Triceps Extension (Barbell) | 3×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
PHUL Lower Power
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 4×3 | Your starting weight | Work from 3 to 5 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 3. |
| Deadlift (Barbell) | 4×3 | Your starting weight | Work from 3 to 5 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 3. |
| Leg Press (Machine) | 4×10 | Your starting weight | Work from 10 to 15 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 10. |
| Lying Leg Curl (Machine) | 4×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Standing Calf Raise (Machine) | 4×6 | Your starting weight | Work from 6 to 10 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 6. |
PHUL Upper Hypertrophy
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Incline Bench Press (Barbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Chest Fly (Dumbbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Seated Row (Cable) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Bent Over Row (Dumbbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Lateral Raise (Dumbbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Bicep Curl (Dumbbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Triceps Extension (Cable) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
PHUL Lower Hypertrophy
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Front Squat (Barbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8. |
| Lunge (Barbell) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8. |
| Leg Extension (Machine) | 4×10 | Your starting weight | Work from 10 to 15 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Seated Leg Curl (Machine) | 4×10 | Your starting weight | Work from 10 to 15 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Seated Calf Raise (Machine) | 4×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8. |
Questions
Which days should I train?
A common layout is upper and lower power on Monday and Tuesday, rest Wednesday, then upper and lower hypertrophy on Thursday and Friday.
Can I leave some starting weights blank?
Yes. Lift what feels right the first time; afterwards Fitnessie offers that weight as the plan.
Is this a beginner program?
It can work for a motivated beginner, but the volume suits lifters with some months of training behind them.
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