4-day PHUL strength & muscle program

Upper and lower sessions for strength and muscle. Follow the original eight-week Gym Fundamentals plan.

Day 1Upper power
Day 2Lower power
Day 3Rest
Day 4Upper hypertrophy
Day 5Lower hypertrophy
Day 6Rest
Day 7Rest

Gym equipment required: free weights, a bench, cables, and the machines listed below.

Your workout

Upper Power Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades	3 × 5	7	3-4 min	Upper Power: Barbell Bench Press, weight and reps for each set
Incline Dumbbell PressKeep your scapulae retracted and depressed	3 × 8	7	2-3 min	Upper Power: Incline Dumbbell Press, weight and reps for each set
Dumbbell RowBrace onto bench for support, pull elbows to sides	3 × 5	8	3-4 min	Upper Power: Dumbbell Row, weight and reps for each set
Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip	3 × 8	8	2-3 min	Upper Power: Lat Pulldowns, weight and reps for each set
Overhead PressSqueeze your glutes, press up and slightly back	3 × 5	8	3-4 min	Upper Power: Overhead Press, weight and reps for each set
Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar	3 × 8	9	2-3 min	Upper Power: Standing Barbell Curl, weight and reps for each set
Overhead Cable Triceps ExtensionDon’t move upper arms	3 × 8	9	2-3 min	Upper Power: Overhead Cable Triceps Extension, weight and reps for each set

Lower Power Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally	3 × 5	7	3-4 min	Lower Power: Front/Goblet Squat, weight and reps for each set
Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral	3 × 5	7	3-4 min	Lower Power: Hex Bar Deadlift, weight and reps for each set
Leg PressFocus on squeezing your quads to move the weight	3 × 12	8	2-3 min	Lower Power: Leg Press, weight and reps for each set
Leg CurlsFocus on squeezing your hamstrings to move weight	3 × 8	8	2-3 min	Lower Power: Leg Curls, weight and reps for each set
Standing Calf RaisesStretch your calves at the bottom, don’t bounce	5 × 12	8	1-2 min	Lower Power: Standing Calf Raises, weight and reps for each set

Upper Hypertrophy Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Incline Barbell PressKeep your scapulae retracted and depressed	3 × 10	7	2-3 min	Upper Hypertrophy: Incline Barbell Press, weight and reps for each set
Flat Bench Dumbbell FlyeKeep shoulder blades back, pull your elbows together	3 × 10	8	2-3 min	Upper Hypertrophy: Flat Bench Dumbbell Flye, weight and reps for each set
Seated Cable RowsKeep lower back neutral, squeeze shoulder blades	3 × 10	8	2-3 min	Upper Hypertrophy: Seated Cable Rows, weight and reps for each set
Dumbbell RowBrace onto bench for support, pull elbows to sides	3 × 10	8	3-4 min	Upper Hypertrophy: Dumbbell Row, weight and reps for each set
Dumbbell Lateral RaisesArms straight out, raise to 90°, tilt dumbbell slightly pinky-up	3 × 10	9	2-3 min	Upper Hypertrophy: Dumbbell Lateral Raises, weight and reps for each set
Cable Triceps PushdownDon’t move upper arms	3 × 10	8	2-3 min	Upper Hypertrophy: Cable Triceps Pushdown, weight and reps for each set

Lower Hypertrophy Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally	3 × 10	7	2-3 min	Lower Hypertrophy: Front/Goblet Squat, weight and reps for each set
Dumbbell Walking Lunge10 steps each leg, medium strides, lean forward with torso	3 × 10	8	2-3 min	Lower Hypertrophy: Dumbbell Walking Lunge, weight and reps for each set
Leg ExtensionFocus on squeezing your quads to move the weight	3 × 12	8	2-3 min	Lower Hypertrophy: Leg Extension, weight and reps for each set
Leg CurlFocus on squeezing your hamstrings to move weight	3 × 12	8	2-3 min	Lower Hypertrophy: Leg Curl, weight and reps for each set
Seated Calf RaiseStretch your calves at the bottom, don’t bounce	3 × 10	8	2-3 min	Lower Hypertrophy: Seated Calf Raise, weight and reps for each set
Standing Calf RaisesStretch your calves at the bottom, don’t bounce	3 × 10	8	2-3 min	Lower Hypertrophy: Standing Calf Raises, weight and reps for each set

RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.

Before you start

These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.

A few useful extras.

Optional accessories for your training routine. Your gym supplies the main equipment.

Resistance bands

A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.

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GRID foam roller

A textured roller for your optional self-massage routine. Choose your preferred color in the shop.

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Massage ball

A compact, easy-to-pack option for targeted self-massage.

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Accessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.

Training around a limitation?

Talk with Dr. Grant in Brookfield about your movement and training goals.

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