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P.H.U.L (Simple) + Abs
General
Intermediate
Machine strength
Plan Details
The P.H.U.L (Simple) + Abs routine by rjhaymacalino is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Typical P.H.U.L workout but I made the exercises simple and easy. I also added Abs/H.I.I.T on Wednesday but you can skip this. Enjoy!
Routine detail
Mon
Power Upper
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Tue
Lower Power
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Wed
Home Workout
Est. 29 min
12 exercises
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Alternating Heel Touch
1 Set x 10 Reps
Weight Plate Rotation
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Alternating Heel Touch
1 Set x 10 Reps
Weight Plate Rotation
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Alternating Heel Touch
1 Set x 10 Reps
Weight Plate Rotation
1 Set x 10 Reps
Thu
Hyper Upper
Est. 58 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Hyper Lower
Est. 51 min
6 exercises
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
