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  1. #1
    Registered User GangsterFresh's Avatar
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    PHUL workout okay to copy it straight up for the next few months of bulking?

    Its the workout posted on the muscleandstrength.com site by Brandon Campbell are their any changes you guys suggest for this workout?

    Reddit had this changes to it:

    Upper Power

    Bench

    Inc. DB Press

    Bent Over Row (flip grips every week)

    Lat pull down

    OHP

    Barbell Curl (go heavy)

    Skullcrusher

    Face Pulls (Added this)

    Lower Power

    Deadlift

    Front Squat (Moved squat to lower hypertrophy)

    Leg Press

    Glute Ham Raise

    Calf Raise and Shrug superset (I just shrug at the calf raise machine)

    Planks

    Upper Hyp.

    Bench (In place of Inc. Barbell Press)

    DB flyes OR Cable crossover OR DB press

    Seated cable row

    One arm DB row

    Lat Raise

    Pullups

    Bicep 21's, cable curl w/ shoulder extension, hammer curls, or conc. curls

    Tricep pushdown

    Lower Hyp.

    Squat (Heavy)

    Sumo or Romanian Deadlift

    DB Lunges (Replaced BB lunge)

    Calf Raise

    Planks

    Weighted Crunches / Leg Raises / Ab Wheel
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  2. #2
    Registered User paulinkansas's Avatar
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    That looks like too much volume for me. But I'm 52. Your Mileage May Vary.
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  3. #3
    Bands and chains FurtadoZ9's Avatar
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    Don't need 2 rowing movements on upper hyp.

    The effectiveness of this depends on where you are at. Age weight height? What kind of weight are you working with? (1 rep maxes, or a typical working set)

    Total weightlifting experience?
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  4. #4
    Registered User GangsterFresh's Avatar
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    Originally Posted by FurtadoZ9 View Post
    Don't need 2 rowing movements on upper hyp.

    The effectiveness of this depends on where you are at. Age weight height? What kind of weight are you working with? (1 rep maxes, or a typical working set)

    Total weightlifting experience?
    Thank you for mentioning no need for 2 rowing movements gona take one of them out!

    Some stuff about me I am currently 6-8 months into training, I am 5'8, 162 lbs right now (was 180 lbs 6 months ago), I am 22 years old.

    I am just coming off of a PPL where my first set for bench, OHP, bent over rows was something like 4x5, 1x5+

    The weight for my bench for those sets is, 160 lbs, OHP 85 lbs, 145 lbs bent over row, 195 lbs deadlift, 210 lbs squats.

    While the rest of my workout was done to assist w.e of those lifts I was doing (accessory work), and I was doing the accessory work at 3 x 8-12, where I would go up in weight as soon as I hit 3 sets of 12
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