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P.H.U.L.
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by Oskarxy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Upper Power
Est. 142 min
14 exercises
Klokov Stretch
1 Set x 8 Reps
Barbell Bench Press
4 Sets x 5,5,5,1 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Pendlay Row
4 Sets x 5,5,5,1 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Running
1 Set
Wed
Lower Power
Est. 141 min
13 exercises
Klokov Stretch
3 Sets x 8 Reps
Barbell Squat
4 Sets x 5,5,5,1 Reps
Barbell Deadlift
4 Sets x 5,5,5,1 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Plank
3 Sets
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 50 Reps
Barbell Finger Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Running
1 Set
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Upper Hypertrophy
Est. 175 min
16 exercises
Klokov Stretch
1 Set x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Chin-Up with Knee Raise
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 Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
21's Bicep EZ Bar Curl
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
4 Sets x 12 Reps
Running
1 Set
Sat
Lower Hypertrophy
Est. 144 min
14 exercises
Klokov Stretch
1 Set x 8 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Finger Curl
3 Sets x 12 Reps
Plank
3 Sets
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
