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PHUL
General
Intermediate
Barbell
Plan Details
The PHUL routine by djemz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Phul
Routine detail
Day 1
Upper power
Est. 53 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 10 Reps
Day 2
Lower power
Est. 55 min
7 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Bulgarian split squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 3
Upper hypertrophy
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 4
lower hypertrophy
Est. 59 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Bulgarian split squat
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
