Loading...
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
3 Sets x 6,8,10 Reps
Barbell Bent-Over Row
3 Sets x 6,8,10 Reps
Dumbbell Incline Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Hammer Curl
3 Sets x 6,8,10 Reps
Barbell Military Press
3 Sets x 6,8,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,8,10 Reps
EZ Bar Curl
3 Sets x 6,8,10 Reps
Day 2
Lower Body
Est. 63 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Dumbbell Calf Raise
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Day 4
Upper Body(Hypertrophy)
Est. 59 min
7 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 5
Lower Body(Hypertrophy)
Est. 37 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 10,12,15 Reps
Kettlebell Goblet Squat
3 Sets x 10,12,15 Reps
Dumbbell Calf Raise
3 Sets x 10,12,15 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,15 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
Machine Leg Press
3 Sets x 10,12,15 Reps
Day 7
Abs & Forerams
Est. 40 min
6 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 8
Upper (Hypertrophy) New
Est. 56 min
7 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
