Daily Weight Training Exercises as Part of a Comprehensive Workout Program

Today is Tuesday, which means it's time for the second workout of the week, the lower body power workout. Just like yesterday's workout, today's workout will focus on increasing strength and power, this time in the lower body. This means that we will keep the number of reps low, and the amount of weight high. Remember that the % 1RM values mean "percentage of one rep maximum", or a certain percentage of the amount of weight you are only able to lift for one repetition. Tuesday - Lower Body Power Back Squat - 3-4 sets of 3-5 reps @75-85% 1RM Deadlift - 3-4 sets of 3-5 reps @75-85% 1RM Leg Press - 3-5 sets of 8-10 reps @70-75% 1RM Leg Curl - 3-4 sets of 6-10 reps @70-75% 1RM Seated Calf Raise - 3 sets of 10-12 reps @65-75% 1RM Back Extension Machine - 3 sets of 10-12 reps @65-75% 1RM Once again, if you would like to add some abdominal exercises, that is an option. However, these should be done at the end of the workout when all the multijoint exercises ...

Today, Monday, will be the first day of the PHUL workout program. The workout today will focus on the upper body. It will be a power workout, which means the goal is to increase power and strength rather than size. As such, we will keep the rep ranges low and the weights high. You will see the term "% 1RM" not just in this blog but in the others this week as well. This refers to the percentage of your one rep maximum for that exercise. In other words, take the amount of weight that you can lift for a single rep, multiply it by the percentage, and lift that weight for the amount of sets and reps specified. For example, if your bench press maximum was 200 pounds and you wanted to do 3 sets of 6 at 70% 1RM, you would multiply 200 by 0.7 and get 140 pounds as the weight. Monday - Upper Body Power Bench Press - 3-4 sets of 3-5 reps @ 75-85% 1RM Incline Dumbbell Bench Press - 3-4 sets of 6-8 reps @75% 1RM Bent Over Row - 3-4 sets of 3-5 reps @ 75% 1RM Lat Pulldown - 3-4 se...

Hello and welcome to my blog! In the following five blog entries, one posted daily from Monday through Friday, I will give a description of a different workout routine for each day. These workout routines will be part of a comprehensive workout program which you can use to gain both strength and size and become more physically fit. The program that I will be detailing further and further with each post is called a PHUL program. PHUL stands for: Power, Hypertrophy, Upper, Lower. But what does all this mean? Well, the first two letters, P and H, describe two different strength training goals that the corresponding exercises will help you achieve. The next two letters, U and L, describe the two parts of the body that the program will help you strengthen; your upper body and your lower body. As the week goes on, I will go into more detail about what the goals of the program are, how to progressively overload your body as the weeks go on if you choose to follow this program, and the b...