PHUL (Power/Hypertrophy Upper/Lower) (1st variation)
Hypertrophy - High reps and lower weight focus on mass building (done at home gym)
Power - Low reps and higher weight focus on strength gain (done at commercial gym)

Monday (Lower - Hypertrophy)
- Dumbbell/kettlebell goblet squats (wide stance)
- Walking lunges
- Dumbbell RDLs
- Glute bidge/hip thrust
- Leg press (narrow stance) SS calf extensions (this saves time because you can do both on the same machine)
- Leg extentions SS leg curls (A finisher for bulding those quads, do these until failure)

Tuesday (Upper - Hypertrophy)
** I always like to start my working sets w/ pull ups first as it warms up my shoulders a little more for bench/pushing exercises
- Wide grip overhand pullups/pulldowns (make sure thumbs are on the same side of bar as fingers, this puts less focus on biceps and more focus on lats)
- Incline dumbell bench press
- One arm seated cable row (this helps combat any imbalances you may have between left and right)
- Cable chest flys
- Arnold press SS cable lateral raises (this really punishes those delts)
- Hammer curls (women love big forearms) SS tricep pushdowns

Wednesday - Rest

Thursday - (Lower - Power)
- High bar back squat
- Conventional DL
- Front squat
- Lying leg curls
- Leg press (wide stance)
- Standing calf raises (to failure)

Friday - (Upper - Power)
- Weighted pullups
- Barbell bench press
- Bent over barbell row
- Incline dumbbell press
- Chest supported T-bar row
- Barbell OHP
- Weighted tricep dips (finisher)