PHUL Spreadsheet [4 Day Upper/Lower Split] | FitFrek.com

	A	B	C	D	E	F	G	H	I	J
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2		Sets	Reps	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6

3	Starting Weight:
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5	Day 1 (Upper Strength)	Sets	Reps
6	Barbell Bench Press	3-4	3-5	4x3[185]	4x4[175]	4x4[185]	4x4[185]	4x3[190]	4x3[195]	4x3[195]
7	Incline Dumbbell Bench Press	3-4	6-10	3x6[60]	4x8[55]	4x8[55]	4x6[60]	4x8[60]	4x8[60]	3x6[65]
8	Bent Over Row	3-4	3-5	3x5[135]	4x5[125]	4x5[95]	4x5[115]	4x5[115]	4x5[135]	4x5[135]
9	Lat Pull Down	3-4	6-10	4x10[90]	4x10[90]	4x10[90]	4x6[115]	4x8[115]	4x8[115]	4x8[115]
10	Overhead Press	2-3	5-8	3x5[95]	3x5[95]	3x5[95]	3x6[95]	2x4[115]	2x4[115]	2x5[115]
11	Barbell Curl	2-3	6-10	3x6[75]	3x10[bar]	3x6[30s]	3x6[65]	3x6[75]	3x8[55]	3x6[65]
12	Skullcrusher	2-3	6-10	3x6[65]		3x8[65]	3x8[65]		3x8[65]	4x8[65]
13
14	Day 2 (Lower Strength)
15	Squat	3-4	3-5	3x3[225]	4x4[205]	3x3[225]	3x3[225]	4x3[225]	4x4[225]	4x3[240]-DNC L knee pain
16	Deadlift	3-4	3-5	3x3[285]	4x3[295]	4x3[305]	4x3[295]	4x3[275]	4x3[275]	3x3[295]
17	Leg Press	3-5	10-15	3x10[200]	3x10[140]	3x10[160]	3x8[200]	3x8[200]	3x8[200]	-
18	Leg Curl	3-4	6-10	4x8[90]	4x8[80]	4x8[90]	-	4x8[90]		-
19	Calf Exercise	4	6-10	4x8[90]	4x8[90]	4x8[90]	4x8[90]	4x8[90]	4x8[90]	-
20
21	Day 4 (Upper Hypertrophy)
22	Incline Barbell Bench Press	3-4	8-12	4x8[115]	3x8[125]	3x8[125]	3x8[135]	3x8[135]	3x8[135]	3x8[135]
23	Flat Bench Dumbbell Flye	3-4	8-12	4x8[30]	4x8[35]		4x8[35]	3x8[40]	3x8[40]	3x10[35]
24	Seated Cable Row	3-4	8-12	4x8[105]	4x8[105]	4x8[105]	4x12[105]	3x8[120]	4x12[90]	4x8[105]
25	One Arm Dumbbell Row	3-4	8-12	4x10[40]				4x10[40]	-
26	Dumbbell Lateral Raise	3-4	8-12	3x8[20]	3x8[20]	3x8[20]	4x8[20]	4x12[15]	4x12[15]	4x12[15]
27	Seated Incline Dumbbell Curl	3-4	8-12	4x8[25]	4x10[25]	3x6[30]	3x8[30]	3x8[30]	3x8[30]	4x12[25]
28	Cable Tricep Extension	3-4	8-12	4x8[50]	4x8[50]	4x10[50]	4x10[50]		4x8[50]
29
30	Day 5 (Lower Hypertrophy)
31	Front Squat	3-4	8-12	4x6[135]	3x8[135]			3x6[135]
32	Barbell Lunge	3-4	8-12	3x6[40]	3x6[40]
33	Leg Extension	3-4	10-15	3x12[110d]	3x12[110d]			3x12[120d]
34	Leg Curl	3-4	10-15	3x8[40s]
35	Seated Calf Raise	3-4	8-12	3x12[70]	4x8[80]			4x10[90]
36	Calf Press	3-4	8-12	DNC				-
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