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P.H.U.L.
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by Colton1989 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split 2 days power, 2 days hypertrophy
Routine detail
Day 1
Upper Power
Est. 80 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Day 2
Lower Power
Est. 54 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Hypertrophy
Est. 68 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 5
Lower Hypertrophy
Est. 59 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
