PHUL Workout Template (13 Weeks)
PHUL Workout Template (13 Weeks)
PHUL Workout Template (13 Weeks)
Abbreviation Definitions
AMRAP As Many Reps As Possible
TUT Time Under Tension (Tempo)
RPS Rest Per Set
RPE Rating of Perceived Exertion
DB Dumbbell (Record weight PER SINGLE side)
ogram with Upper-Lower Body Split by J. Bui
Phase 3 (Estimated) Phase 4 (New)
355
<----- UPDATE ALL NUMBERS IN PINK AND
230 ALL OTHERS WILL ADJUST
405
150 Make a copy via File > Download As...
SINGLE side)
NUMBERS IN PINK AND
RS WILL ADJUST
o Range (TUT)
Week 1 2 3 4 5
Date 07.02.18 07.09.18 07.16.18 07.23.18 07.30.18
Squat
Target 255 255 255 285 265
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%
Bench
Target 165 165 165 185 175
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%
Deadlift
Target 295 295 295 325 305
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%
REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
6 7 8 9 10 11
08.06.18 08.13.18 08.20.18 08.27.18 09.03.18 09.10.18
255 295
5 5
7 3
72.50% 82.50%
165 190
5 5
7 3
72.50% 82.50%
295 335
5 5
7 3
72.50% 82.50%
Week 1 2 3 4
Date 07.03.18 07.10.18 07.17.18 07.24.18
DB Bench Press
Target 75 75 75 75
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%
One-Arm DB Rows
Target 75 75 75 75
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%
DB Concentration Curl
Target 27.5 27.5 27.5 27.5
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 50.00% 50.00% 60.00% 60.00%
DB Throwback
Target 20 20 20 20
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 50.00% 50.00% 60.00% 60.00%
REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
5 6 7 8 9 10
07.31.18 08.07.18 08.14.18 08.21.18 08.28.18 09.04.18
80 80 80 80 85 85
4111 4111 4101 4101 3111 3111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
75.00% 75.00% 75.00% 75.00% 80.00% 80.00%
80 80 80 80 85 85
4111 4111 4101 4101 3111 3111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
75.00% 75.00% 75.00% 75.00% 80.00% 80.00%
75 75 75 75 80 80
4111 4111 4101 4101 3111 3111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
75.00% 75.00% 75.00% 75.00% 80.00% 80.00%
65 65 65 65 70 70
4111 4111 4101 4101 3111 3111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
75.00% 75.00% 75.00% 75.00% 80.00% 80.00%
30 30 30 30 32.5 32.5
4111 4111 4101 4101 4111 4111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
70.00% 70.00% 70.00% 70.00% 75.00% 75.00%
85 85 90
3101 3101 4101
60 60 120
4 4 7
8 9 3
80.00% 80.00% 85%
85 85 90
3101 3101 4101
60 60 120
4 4 7
8 9 3
80.00% 80.00% 85%
80 80 85
3101 3101 4101
60 60 120
4 4 7
8 9 3
80.00% 80.00% 85%
32.5 32.5 35
3101 3101 4101
60 60 60
4 4 4
8 9 5
80.00% 80.00% 85.00%
70 70 75
3101 3101 4101
60 60 120
4 4 7
8 9 3
80.00% 80.00% 85%
32.5 32.5 35
4101 4101 4101
60 60 60
4 4 4
8 9 5
75.00% 75.00% 85.00%
Squat
Target 275 275 275
Set(s) 3 3 4
Rep(s) 7 7 7
Percentage 77.50% 77.50% 77.50%
Bench
Target 185 185 185
Set(s) 3 3 4
Rep(s) 7 7 7
Percentage 80.00% 80.00% 80.00%
Deadlift
Target - - -
Set(s)
Rep(s)
Percentage
Romanian Deadlift
Target 235 235 235
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%
285 - - - 285 -
3 4
5 4
70.00% 70.00%
- - - 295
4
4
72.50%
Deadlift
Target 335 335 350 -
Set(s) 3 3 + AMRAP 3 + AMRAP
Rep(s) 5 5 5
Percentage 82.50% 82.50% 86.50%
Lat Pulldown
Target 130 130 130 130
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%
Hip Thrust
Target - - - 150
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%
70 70 70 70 75 75
4111 4111 4101 4101 3111 3111
75 75 60 60 75 75
6 5 4 4 6 5
6 7 8 9 6 7
75.00% 75.00% 75.00% 75.00% 80.00% 80.00%
- - - 240 - -
3101
60
4
9
0.00%
- - - 155 - -
3101
60
4
9
0.00%
- - - 320 - -
3101
60
4
9
0.00%
- - - 120 - -
3101
60
4
9
0.00%
- - - 100 - -
3101
60
4
9
0.00%
11 12 13
09.13.18 09.20.18 09.27.18
370 385 -
4 + AMRAP 4 + AMRAP
3 3
91.50% 95.50%
75 75 80
3101 3101 4101
60 60 120
4 4 7
8 9 3
80.00% 80.00% 85%
- 245 -
3101
60
4
9
0.00%
- 160 -
3101
60
4
9
0.00%
- 325 -
3101
60
4
9
0.00%
- 130 -
3101
60
4
9
0.00%
- 110 -
3101
60
4
9
0.00%
Week 1 2 3 4
Date 07.06.18 07.13.18 07.20.18 07.27.18
.
Squat
Target 295 295 305 300
Set(s) 3 3 + AMRAP 3 + AMRAP AMRAP
Rep(s) 5 5 5 -
Percentage 82.50% 82.50% 86.50% 85.00%
Bench
Target 190 190 200 195
Set(s) 3 3 + AMRAP 3 + AMRAP AMRAP
Rep(s) 5 5 5 -
Percentage 82.50% 82.50% 86.50% 85.00%
Deadlift
Target - - - 345
Set(s) AMRAP
Rep(s) -
Percentage 85.00%
Front Squat
Target 150 150 150 -
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%
Hip Thrust
Target 150 150 150 -
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%
REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
5 6 7 8 9 10
08.03.18 08.10.18 08.17.18 08.24.18 08.31.18 09.07.18
- - - 355 - -
AMRAP
-
87.50%
90 90 90 - 100 100
4111 4111 4101 3111 3111
75 75 60 75 75
6 5 4 6 5
6 7 8 6 7
75.00% 75.00% 75.00% 80.00% 80.00%
160 160 -
3101 3101
60 60
4 4
8 9
80.00% 80.00%
160 160 -
3101 3101
60 60
4 4
8 9
80.00% 80.00%
100 100 -
3101 3101
60 60
4 4
8 9
80.00% 80.00%
210 210 -
3101 3101
60 60
4 4
8 9
80.00% 80.00%
Week 1 2 3
Date 07.07.18 07.14.18 07.21.18
Shoulder Press
Target 125 125 130
Set(s) 3 3 + AMRAP 3 + AMRAP
Rep(s) 5 5 5
Percentage 82.50% 82.50% 86.50%
Sumo Deadlift
Target 295 295 295
Set(s) 2 3 3
Rep(s) 9 9 9
Percentage 72.50% 72.50% 72.50%
Trap 3 Raise
Target 15 15 15
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 50.00% 50.00% 60.00%
Dumbbell Shrug
Target 80 80 80
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%
REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
4 5 6 7 8 9
07.28.18 08.04.18 08.11.18 08.18.18 08.25.18 09.01.18
50 55 55 55 55 60
4101 4111 4111 4101 4101 3111
60 75 75 60 60 75
4 6 5 4 4 6
9 6 7 8 9 6
70.00% 75.00% 75.00% 75.00% 75.00% 80.00%
55 60 60 60 60 65
4101 4111 4111 4101 4101 3111
60 75 75 60 60 75
4 6 5 4 4 6
9 6 7 8 9 6
70.00% 75.00% 75.00% 75.00% 75.00% 80.00%
27.5 30 30 30 30 32.5
4101 4111 4111 4101 4101 3111
60 75 75 60 60 75
4 6 5 4 4 6
9 6 7 8 9 6
70.00% 75.00% 75.00% 75.00% 75.00% 80.00%
80 85 85 85 85 90
4101 4111 4111 4101 4101 3111
60 75 75 60 60 75
4 6 5 4 4 6
9 6 7 8 9 6
70.00% 75.00% 75.00% 75.00% 75.00% 80.00%
70 80 80 80 80 90
4101 4111 4111 4101 4101 3111
60 75 75 60 60 75
4 6 5 4 4 6
9 6 7 8 9 6
70.00% 75.00% 75.00% 75.00% 75.00% 80.00%
10 11 12 13
09.08.18 09.15.18 09.22.18 09.29.18
60 60 60 65
3111 3101 3101 4101
75 60 60 120
5 4 4 7
7 8 9 3
80.00% 80.00% 80.00% 85%
65 65 65 70
3111 3101 3101 4101
75 60 60 120
5 4 4 7
7 8 9 3
80.00% 80.00% 80.00% 85%
20 20 20 22.5
4111 4101 4101 4101
75 60 60 60
5 4 4 4
7 8 9 5
75.00% 75.00% 75.00% 85.00%
90 90 90 95
3111 3101 3101 4101
75 60 60 60
5 4 4 4
7 8 9 5
80.00% 80.00% 80.00% 85.00%
25 25 25 27.5
4111 4101 4101 4101
75 60 60 60
5 4 4 4
7 8 9 5
75.00% 75.00% 75.00% 85.00%
90 90 90 100
3111 3101 3101 4101
75 60 60 60
5 4 4 4
7 8 9 5
80.00% 80.00% 80.00% 85.00%
Week 1 2 3 4
5 6 7 8 9 10
11 12 13