PHUL Template 2019 | FitFrek.com

	A	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD
1		Week 1							Week 2							Week 3							Week 4

2		Set	1	2	3	4	5	6	Set	1	2	3	4	5	6	Set	1	2	3	4	5	6	Set	1	2	3	4	5	6
3	Workout Plan - 6 Days per Week	Wt.	Reps	Reps	Reps	Reps	Reps	Reps	Wt.	Reps	Reps	Reps	Reps	Reps	Reps	Wt.	Reps	Reps	Reps	Reps	Reps	Reps	Wt.	Reps	Reps	Reps	Reps	Reps	Reps
4	- Pull Day 1	KGS/REPS
5	bench press	90	2
6	3x8-12 Lat pulldown
7	3x8-12 Cable Row		bhavhesh
8	5x15-20 face pull/rear delt fly/TRAP SHRUG
9	3x8-12 preacher curls
10	4x8-12 Dumbbell Curls
11	- Push Day 1	KGS/REPS
12	4x5, 1x5+ Barbell Bench Press
13	3x5 military overhead Press
14	3x8-12 Incline Dumbbell Press
15	3x8-12 Skullcrushers SS 3x15-20 Lat Raises
16	3x8-12 Overhead Tri Extends SS 3x15-20 tricep push down
17	Legs Day 1	KGS/REPS
18	2x5, 1x5+ Squat
19	3x8-12 Romanian Deadlift
20	3x8-12 Leg Press
21	3x8-12 Leg Curls
22	5x8-12 Calf Raises
23	Pull Day 2	KGS/REPS
24	4x5, 1x5+ Barbell rows
25	3x8-12 Pulldowns
26	3x8-12 Reverse Pulldowns
27	3x8-12 Cable Row
28	5x15-20 Face Pulls
29	4x8-12 Hammer Curls
30	4x8-12 Dumbbell Curls
31	Push Day 2	KGS/REPS
32	4x5, 1x5+ Military Press
33	3x8-12 Bench Press
34	3x8-12 Incline Bench/Dumbbell Press
35	3x8-12 Tricep Pushdowns SS 3x15-20 Lat Raises
36	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
37	Legs Day 2	KGS/REPS
38	2x5, 1x5+ Squat
39	3x8-12 Romanian Deadlift
40	3x8-12 Leg Press
41	3x8-12 Leg Curls
42	5x8-12 Calf Raises
43	Rest
44	- Pull Day 3	KGS/REPS
45	1x5+ Deadlifts
46	3x8-12 Lat pulldown
47	3x8-12 Cable Row
48	5x15-20 face pull/rear delt fly/TRAP SHRUG
49	3x8-12 preacher curls
50	4x8-12 Dumbbell Curls
51	- Push Day 3	KGS/REPS
52	4x5, 1x5+ Barbell Bench Press
53	3x5 military overhead Press
54	3x8-12 Incline Dumbbell Press
55	3x8-12 Skullcrushers SS 3x15-20 Lat Raises
56	3x8-12 Overhead Tri Extends SS 3x15-20 tricep push down
57	Legs Day 3	KGS/REPS
58	2x5, 1x5+ Squat
59	3x8-12 Romanian Deadlift
60	3x8-12 Leg Press
61	3x8-12 Leg Curls
62	5x8-12 Calf Raises
63	Pull Day 4	KGS/REPS
64	4x5, 1x5+ Barbell rows
65	3x8-12 Pulldowns
66	3x8-12 Reverse Pulldowns
67	3x8-12 Cable Row
68	5x15-20 Face Pulls
69	4x8-12 Hammer Curls
70	4x8-12 Dumbbell Curls
71	Push Day 4	KGS/REPS
72	4x5, 1x5+ Military Press
73	3x8-12 Bench Press
74	3x8-12 Incline Bench/Dumbbell Press
75	3x8-12 Tricep Pushdowns SS 3x15-20 Lat Raises
76	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
77	Legs Day 4	KGS/REPS
78	2x5, 1x5+ Squat
79	3x8-12 Romanian Deadlift
80	3x8-12 Leg Press
81	3x8-12 Leg Curls
82	5x8-12 Calf Raises
83	- Pull Day 5	KGS/REPS
84	1x5+ Deadlifts
85	3x8-12 Lat pulldown
86	3x8-12 Cable Row
87	5x15-20 face pull/rear delt fly/TRAP SHRUG
88	3x8-12 preacher curls
89	4x8-12 Dumbbell Curls
90	- Push Day 5	KGS/REPS
91	4x5, 1x5+ Barbell Bench Press
92	3x5 military overhead Press
93	3x8-12 Incline Dumbbell Press
94	3x8-12 Skullcrushers SS 3x15-20 Lat Raises
95	3x8-12 Overhead Tri Extends SS 3x15-20 tricep push down
96	Legs Day 5	KGS/REPS
97	2x5, 1x5+ Squat
98	3x8-12 Romanian Deadlift
99	3x8-12 Leg Press
100	3x8-12 Leg Curls