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Personal/Areas/Exercise/Recommended Routine/Lyle McDonald.md Normal file
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---
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

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Personal/Areas/Exercise/Recommended Routine/PHUL.md Normal file
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---
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/)

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Personal/Areas/Exercise/Recommended Routine/Recommended Routine.md
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---
## 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)

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---
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)

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Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md Normal file
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---
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