P.H.U.L.(Upper/Lower/Hypertrophy) - JEFIT

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P.H.U.L.(Upper/Lower/Hypertrophy) - JEFIT

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P.H.U.L.(Upper/Lower/Hypertrophy)

Cutting

Intermediate

Machine strength

Plan Details

The P.H.U.L.(Upper/Lower/Hypertrophy) routine by satriobagusw is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Strength and Bulking Cutting and Fat loss

Routine detail

Day 1

Upper Body

Est. 49 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6,8,10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6,8,10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 6,8,10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 6,8,10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 6,8,10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6,8,10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 6,8,10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 6,8,10 Reps

Day 2

Lower Body

Est. 63 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 6 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Day 4

Upper Body(Hypertrophy)

Est. 59 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Day 5

Lower Body(Hypertrophy)

Est. 37 min

6 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10,12,15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10,12,15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10,12,15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10,12,15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10,12,15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10,12,15 Reps

Day 7

Abs & Forerams

Est. 40 min

6 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Cable Upward Chop Demonstration

Cable Upward Chop

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Day 8

Upper (Hypertrophy) New

Est. 56 min

7 exercises

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps