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CIUL
General
Advanced
Machine strength
Plan Details
The CIUL routine by scohene is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Compound
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Day 2
Upper Isolation
Est. 39 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 3
Lower Isolation
Est. 31 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Banded Seat Abduction
3 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
0 exercises
This day is empty
