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Rich's Phul
Bulking
Intermediate
Machine strength
Plan Details
The Rich's Phul routine by hvactech is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Power
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 5 Reps
Tue
Lower Power
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Thu
Upper Hypertrophy
Est. 55 min
6 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
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Fri
Lower Hypertrophy
Est. 37 min
5 exercises
Smith Machine Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
