From 77c568070967de9ea3b1493326145b8aa471e85b Mon Sep 17 00:00:00 2001 From: Vincent Verbruggen Date: Fri, 5 Dec 2025 08:38:13 +0100 Subject: [PATCH] vault backup: 2025-12-05 08:38:13 --- .../Recommended Routine/Lyle McDonald.md | 69 ++++++++++ .../Exercise/Recommended Routine/PHUL.md | 106 +++++++++++++++ .../Recommended Routine.md | 26 ++-- .../Routine Comparison Notes.md | 122 ++++++++++++++++++ .../Recommended Routine/Upper Lower Split.md | 77 +++++++++++ 5 files changed, 390 insertions(+), 10 deletions(-) create mode 100644 Personal/Areas/Exercise/Recommended Routine/Lyle McDonald.md create mode 100644 Personal/Areas/Exercise/Recommended Routine/PHUL.md create mode 100644 Personal/Areas/Exercise/Recommended Routine/Routine Comparison Notes.md create mode 100644 Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md diff --git a/Personal/Areas/Exercise/Recommended Routine/Lyle McDonald.md b/Personal/Areas/Exercise/Recommended Routine/Lyle McDonald.md new file mode 100644 index 0000000..d470ddb --- /dev/null +++ b/Personal/Areas/Exercise/Recommended Routine/Lyle McDonald.md @@ -0,0 +1,69 @@ +--- +created: 2025-12-04 +updated: 2025-12-04 +--- + +# Lyle McDonald Bulking Routine + +4-day upper/lower split. Run Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest. + +--- + +## Monday: Lower + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :----------------- | :----------------------------------- | +| 3-4 | 6-8 | Squat | Quads, glutes, adductors | +| 3-4 | 6-8 | SLDL or Leg Curl | Hamstrings, glutes, lower back | +| 2-3 | 10-12 | Leg Press | Quads, glutes | +| 2-3 | 10-12 | Leg Curl | Hamstrings | +| 3-4 | 6-8 | Calf Raise | Calves (gastrocnemius) | +| 2-3 | 10-12 | Seated Calf Raise | Calves (soleus) | + +--- + +## Tuesday: Upper + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :---------------------------- | :---------------------------------- | +| 3-4 | 6-8 | Bench Press | Chest, front delts, triceps | +| 3-4 | 6-8 | Row | Lats, rhomboids, rear delts, biceps | +| 2-3 | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps | +| 2-3 | 10-12 | Pulldown / Chin-ups | Lats, biceps, rear delts | +| 1-2 | 12-15 | Triceps Isolation | Triceps | +| 1-2 | 12-15 | Biceps Isolation | Biceps | + +--- + +## Thursday: Lower + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :----------------- | :----------------------------------- | +| 3-4 | 6-8 | Squat | Quads, glutes, adductors | +| 3-4 | 6-8 | SLDL or Leg Curl | Hamstrings, glutes, lower back | +| 2-3 | 10-12 | Leg Press | Quads, glutes | +| 2-3 | 10-12 | Leg Curl | Hamstrings | +| 3-4 | 6-8 | Calf Raise | Calves (gastrocnemius) | +| 2-3 | 10-12 | Seated Calf Raise | Calves (soleus) | + +--- + +## Friday: Upper + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :---------------------------- | :---------------------------------- | +| 3-4 | 6-8 | Bench Press | Chest, front delts, triceps | +| 3-4 | 6-8 | Row | Lats, rhomboids, rear delts, biceps | +| 2-3 | 10-12 | Incline Bench / Shoulder Press | Chest/front delts, triceps | +| 2-3 | 10-12 | Pulldown / Chin-ups | Lats, biceps, rear delts | +| 1-2 | 12-15 | Triceps Isolation | Triceps | +| 1-2 | 12-15 | Biceps Isolation | Biceps | + +--- + +## Notes + +- **SLDL** = Stiff-Legged Deadlift +- **Rest between sets:** 2-3 min for compounds (6-8 rep), 1-2 min for isolation (10-15 rep) +- **Progression:** Add weight when you hit the top of the rep range with good form +- First exercise of each movement pattern uses heavier weight/lower reps; second uses lighter weight/higher reps diff --git a/Personal/Areas/Exercise/Recommended Routine/PHUL.md b/Personal/Areas/Exercise/Recommended Routine/PHUL.md new file mode 100644 index 0000000..8ea3141 --- /dev/null +++ b/Personal/Areas/Exercise/Recommended Routine/PHUL.md @@ -0,0 +1,106 @@ +--- +created: 2025-12-04 +updated: 2025-12-04 +source: https://www.muscleandstrength.com/workouts/phul-workout +--- + +# PHUL (Power Hypertrophy Upper Lower) + +Created by Brandon Campbell. A 4-day powerbuilding program that combines strength training with hypertrophy work. Ideal for intermediates who want both strength and size. + +## Schedule + +- **Day 1 (Mon):** Upper Power +- **Day 2 (Tue):** Lower Power +- **Day 3 (Wed):** Rest +- **Day 4 (Thu):** Upper Hypertrophy +- **Day 5 (Fri):** Lower Hypertrophy +- **Day 6-7:** Rest + +--- + +## Day 1: Upper Power + +| Sets | Reps | Exercise | Targets | +| :--- | :--- | :--------------------- | :---------------------------------- | +| 3-4 | 3-5 | Barbell Bench Press | Chest, front delts, triceps | +| 3-4 | 3-5 | Incline Dumbbell Press | Chest (upper), front delts, triceps | +| 3-4 | 3-5 | Bent Over Row | Lats, rhomboids, rear delts, biceps | +| 3-4 | 3-5 | Lat Pulldown | Lats, biceps | +| 2-3 | 5-8 | Overhead Press | Front delts, side delts, triceps | +| 2-3 | 6-10 | Barbell Curl | Biceps | +| 2-3 | 6-10 | Skullcrusher | Triceps | + +--- + +## Day 2: Lower Power + +| Sets | Reps | Exercise | Targets | +| :--- | :--- | :--------------- | :------------------------------------ | +| 3-4 | 3-5 | Barbell Squat | Quads, glutes, adductors | +| 3-4 | 3-5 | Barbell Deadlift | Glutes, hamstrings, lower back, traps | +| 3-4 | 3-5 | Leg Press | Quads, glutes | +| 3-4 | 6-10 | Leg Curl | Hamstrings | +| 4 | 6-10 | Calf Raise | Calves | + +--- + +## Day 3: Rest + +--- + +## Day 4: Upper Hypertrophy + +| Sets | Reps | Exercise | Targets | +| :--- | :--- | :--------------------- | :---------------------------------- | +| 3-4 | 8-12 | Incline Barbell Bench | Chest (upper), front delts, triceps | +| 3-4 | 8-12 | Flat Dumbbell Fly | Chest | +| 3-4 | 8-12 | Seated Cable Row | Lats, rhomboids, rear delts, biceps | +| 3-4 | 8-12 | One Arm Dumbbell Row | Lats, rhomboids, rear delts, biceps | +| 3-4 | 8-12 | Dumbbell Lateral Raise | Side delts | +| 3-4 | 8-12 | Incline Dumbbell Curl | Biceps | +| 3-4 | 8-12 | Tricep Rope Pushdown | Triceps | + +--- + +## Day 5: Lower Hypertrophy + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :---------------- | :------------------------- | +| 3-4 | 8-12 | Front Squat | Quads, core | +| 3-4 | 8-12 | Barbell Lunge | Quads, glutes, hip flexors | +| 3-4 | 10-15 | Leg Extension | Quads | +| 3-4 | 10-15 | Leg Curl | Hamstrings | +| 3-4 | 8-12 | Seated Calf Raise | Calves (soleus) | +| 3-4 | 8-12 | Calf Press | Calves (gastrocnemius) | + +--- + +## Notes + +- **RPE:** All sets at RPE 9 (1 rep left in tank). Avoid failure to prevent overtraining. +- **Rest between sets:** 2-3 min for compounds (up to 5 min if needed), 1-2 min for isolation. +- **Don't change:** Main compound lifts (squat, bench, deadlift, overhead press). +- **Can change:** Secondary compounds and isolation exercises for similar movements. +- **Duration:** 12-week program, 4 days/week, 45-60 min per session. +- **Progression:** Add weight when you hit the top of the rep range with good form. + +--- + +## Power vs Hypertrophy Days + +| Aspect | Power Days | Hypertrophy Days | +| ------ | ---------------- | -------------------- | +| Goal | Strength | Muscle size | +| Reps | 3-5 (low) | 8-15 (moderate-high) | +| Weight | Heavy | Moderate | +| Rest | Longer (2-5 min) | Shorter (1-2 min) | +| Focus | Compound lifts | Volume + isolation | + +--- + +## Sources + +- [Muscle & Strength - PHUL Workout](https://www.muscleandstrength.com/workouts/phul-workout) +- [Hevy - Complete Guide to PHUL](https://www.hevyapp.com/phul-power-hypertrophy-upper-lower/) +- [StrengthLog - PHUL Workout Routine](https://www.strengthlog.com/phul-workout-routine/) diff --git a/Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md b/Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md index 45eb4fe..5d7520a 100644 --- a/Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md +++ b/Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md @@ -4,16 +4,16 @@ updated: 2025-07-09 10:20 --- ## Warm-up: Dynamic Stretches -|Reps|Exercise|Comments| -|:--|---|--:| -|5-10|[Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg)|Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt| -|5-10|[Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s)|You can do these [assisted](https://youtu.be/muF-knm3HCc).| -|10+|[GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE)|Do as many reps as you want| -|30s|[Deadbugs](http://www.nick-e.com/deadbug/)|| -|10|[Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s)|Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE)| -|30s|[Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)|Add these after you reach Negative Dips.| -|10|[Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat)|Add these after you reach Bulgarian Split Squats.| -|10|[Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)|Add these after you reach Banded Nordic Curls.| +| Reps | Exercise | Comments | +| :--- | ------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------------------------: | +| 5-10 | [Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg) | Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt | +| 5-10 | [Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s) | You can do these [assisted](https://youtu.be/muF-knm3HCc). | +| 10+ | [GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE) | Do as many reps as you want | +| 30s | [Deadbugs](http://www.nick-e.com/deadbug/) | | +| 10 | [Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s) | Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE) | +| 30s | [Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support) | Add these after you reach Negative Dips. | +| 10 | [Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) | Add these after you reach Bulgarian Split Squats. | +| 10 | [Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge) | Add these after you reach Banded Nordic Curls. | ## Strength Work @@ -33,6 +33,12 @@ updated: 2025-07-09 10:20 - 3x5-8 [[Row Progression]] - 3x5-8 [[Push-up Progression]] + +### Fourth Pair + +- 3x5-8 [[Dumbbell Lunge Progression]] +- 3x5-8 [[Dumbbell Side Raise Progression]] + ### Core Triplet - 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension) diff --git a/Personal/Areas/Exercise/Recommended Routine/Routine Comparison Notes.md b/Personal/Areas/Exercise/Recommended Routine/Routine Comparison Notes.md new file mode 100644 index 0000000..62340a1 --- /dev/null +++ b/Personal/Areas/Exercise/Recommended Routine/Routine Comparison Notes.md @@ -0,0 +1,122 @@ +--- +created: 2025-12-04 +updated: 2025-12-04 +--- + +# Routine Comparison Notes + +Comparison between the custom Lower/Upper Split (based on Reddit Recommended Routine), Lyle McDonald's Generic Bulking Routine, and PHUL. + +## Why Upper/Lower Split is Popular + +1. **Optimal frequency** - Each muscle group hit 2x/week (optimal for hypertrophy) +2. **Recovery balance** - 48-72 hours between sessions for same muscle groups +3. **Efficiency** - 85% of gains with 30% less gym time than higher frequency splits +4. **Overlap management** - Synergistic muscles trained together +5. **Schedule flexibility** - Works for 2-6 day schedules + +## Final Custom Split Summary + +| Day | Workout | Exercises | +|-----|---------|-----------| +| 1 (Mon) | Lower A | Squat, SLDL, Lunges, Sliding Leg Curls, Hip Thrust, Standing Calf | +| 2 (Tue) | Upper A | Push-ups, Dips, Rows, Pull-ups, Shoulder Press, Bicep Curls | +| 3 (Wed) | Rest | - | +| 4 (Thu) | Lower B | Deadlift, Squat, Lunges, Sliding Leg Curls, Hip Thrust, Seated Calf | +| 5 (Fri) | Upper B | Pull-ups, Rows, Push-ups, Dips, Shoulder Press, Tricep Extensions | +| 6-7 | Rest | - | + +## Key Differences (Updated) + +| Aspect | Custom Split | Lyle McDonald GBR | PHUL | +|--------|--------------|-------------------|------| +| Equipment | Bodyweight + barbell + dumbbells | Full gym (machines) | Full gym | +| Rep scheme | Mixed (5-8 + 8-12) | Variable sets | Power (3-5) / Hypertrophy (8-12) split | +| Direct arm work | Biceps (A) + Triceps (B) | Biceps + triceps both days | Biceps + triceps both days | +| Shoulder work | Shoulder Press 2x/week | Incline/Shoulder Press | Overhead Press + Lateral Raises | +| Leg press | No (uses lunges) | Yes | Yes | +| Hip thrust | Yes | No | No | +| Hamstring isolation | Sliding Leg Curls | Leg Curl machine | Leg Curl machine | +| Calves | Standing (A) / Seated (B) | 2 exercises per day | 2-3 exercises per day | + +## Decisions Made + +### Deadlift Variations + +| Aspect | Conventional DL | Romanian DL | Stiff-Legged DL | +|--------|-----------------|-------------|-----------------| +| Start position | Floor | Standing | Standing | +| Knee bend | Significant | Slight (fixed) | Nearly straight | +| Range of motion | Full (floor to lockout) | Mid-shin to lockout | Mid-shin to lockout | +| Hamstring stretch | Moderate | Moderate | Maximum | +| Lower back stress | Moderate | Lower | Higher | +| Primary targets | Full posterior chain | Hamstrings, glutes | Hamstrings, glutes | +| Typical load | Heaviest | Moderate | Lighter | + +**Decision:** Use SLDL on Lower A, Conventional Deadlift on Lower B. More distinct movement patterns than RDL + Deadlift. + +### Calf Training + +| Muscle | Exercise | Position | Notes | +|--------|----------|----------|-------| +| Gastrocnemius | Standing calf raise | Straight leg | Visible "calf bulge", crosses knee joint | +| Soleus | Seated calf raise | Bent knee (90°) | Underneath gastrocnemius, doesn't cross knee | + +**Decision:** Standing calf raises on Lower A, seated calf raises on Lower B. Hits both muscles across the week. + +### Shoulder Isolation vs Vertical Push + +Originally had side raises + rear delt flies. Replaced with: +- **Shoulder Press** (2x/week) - covers vertical push pattern, hits front + side delts +- **Bicep Curls** (Upper A) - direct arm work +- **Tricep Extensions** (Upper B) - direct arm work + +**Reasoning:** Matches Lyle's approach. Rear delts still hit by rows. Side delts hit by shoulder press as secondary. + +### Hamstring Knee Flexion + +Lyle uses leg curl machine. Nordic curls weren't preferred. + +**Decision:** Sliding Leg Curls on both lower days. No equipment needed, covers the knee flexion pattern that SLDL/Deadlift don't hit. + +### Rows: Inverted vs Barbell + +| Aspect | Inverted Row | Barbell Row | +|--------|--------------|-------------| +| Equipment | Bar at hip height or rings | Barbell + plates | +| Load progression | Body angle + weight vest | Add weight | +| Lower back stress | Minimal | Significant | +| Max load potential | Limited by bodyweight | Unlimited | + +**Decision:** Keep inverted rows with 35kg weight vest. Switch to barbell rows when vest is maxed out and still hitting 3x8+. + +### Lower Back Load Management + +Considered adding Good Mornings but rejected - too much lower back stress with SLDL/Deadlift already in program. + +**Decision:** No additional hip hinge work. Lower back gets enough stimulus from deadlift variations. + +## Weekly Volume Comparison + +| Muscle Group | Custom Split | PHUL | +|--------------|--------------|------| +| Quads | 12 sets | 15-18 sets | +| Hamstrings | 18 sets | 10-14 sets | +| Glutes | 18 sets | 12-16 sets | +| Calves | 6 sets | 10-12 sets | +| Chest | 12 sets | 12-16 sets | +| Back (Lats) | 12 sets | 12-16 sets | +| Front Delts | 6 sets direct | 6-8 sets | +| Side Delts | 6 sets (secondary) | 3-4 sets | +| Biceps | 3 direct + 12 indirect | 6-8 direct + 12 indirect | +| Triceps | 3 direct + 18 indirect | 6-8 direct + 12 indirect | + +**Summary:** Custom split emphasizes posterior chain (hamstrings, glutes). PHUL emphasizes quads, calves, and direct arm work. + +## Equipment Available + +- Barbell + plates +- Dumbbells +- Pull-up bar +- Weight vest (35kg capacity) +- Sliders or towel (for sliding leg curls) diff --git a/Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md b/Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md new file mode 100644 index 0000000..6a23713 --- /dev/null +++ b/Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md @@ -0,0 +1,77 @@ +--- +created: 2025-12-04 +updated: 2025-12-04 +based_on: "[[Recommended Routine]]" +--- + +# Lower/Upper Split + +4-day split version of the Recommended Routine. Run Lower A, Upper A, Rest, Lower B, Upper B, Rest, Rest. + +## Warm-up + +Do the relevant warm-up exercises from [[Recommended Routine]] before each session: +- **Both days:** Wrist Prep, Deadbugs +- **Upper days:** Yuri's Shoulder Band Warmup, Arch Hangs, Support Hold +- **Lower days:** Squat Sky Reaches + +--- + +## Lower A + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :----------------------------- | :----------------------------- | +| 3 | 5-8 | Barbell Squat | Quads, glutes, adductors | +| 3 | 5-8 | Barbell Stiff-Legged Deadlift | Hamstrings, glutes, lower back | +| 3 | 5-8 | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors | +| 3 | 8-12 | Sliding Leg Curls | Hamstrings (knee flexion) | +| 3 | 8-12 | Glute Bridge / Hip Thrust | Glutes, hamstrings | +| 3 | 12-15 | Standing Calf Raises | Calves (gastrocnemius) | + +--- + +## Upper A + +| Sets | Reps | Exercise | Targets | +| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- | +| 3 | 5-8 | [[Push-up Progression]] | Chest, front delts, triceps | +| 3 | 5-8 | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts | +| 3 | 5-8 | [[Row Progression]] | Lats, rhomboids, rear delts, biceps | +| 3 | 5-8 | [[Pull-up Progression]] | Lats, biceps, rear delts | +| 3 | 5-8 | Barbell Shoulder Press | Front delts, side delts, triceps | +| 3 | 8-12 | Bicep Curls | Biceps | + +--- + +## Lower B + +| Sets | Reps | Exercise | Targets | +| :--- | :---- | :----------------------------- | :------------------------------------ | +| 3 | 5-8 | Barbell Deadlift | Glutes, hamstrings, lower back, traps | +| 3 | 5-8 | Barbell Squat | Quads, glutes, adductors | +| 3 | 5-8 | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors | +| 3 | 8-12 | Sliding Leg Curls | Hamstrings (knee flexion) | +| 3 | 8-12 | Glute Bridge / Hip Thrust | Glutes, hamstrings | +| 3 | 12-15 | Seated Calf Raises | Calves (soleus) | + + +--- + +## Upper B + +| Sets | Reps | Exercise | Targets | +| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- | +| 3 | 5-8 | [[Pull-up Progression]] | Lats, biceps, rear delts | +| 3 | 5-8 | [[Row Progression]] | Lats, rhomboids, rear delts, biceps | +| 3 | 5-8 | [[Push-up Progression]] | Chest, front delts, triceps | +| 3 | 5-8 | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts | +| 3 | 5-8 | Barbell Shoulder Press | Front delts, side delts, triceps | +| 3 | 8-12 | Tricep Extensions | Triceps | + +--- + +## Notes + +- **Rest between sets:** 90 seconds, or superset opposing movements (e.g., push-ups then rows) +- **Progression:** Move to harder variation when you can do 3x8 with good form +- **Lower A** uses Stiff-Legged Deadlift, **Lower B** uses conventional Deadlift for variation