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P.H.U.L.
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by MattEvans 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. 76 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Day 2
Lower Power
Est. 47 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 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. 72 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Day 5
Lower Hypertrophy
Est. 47 min
6 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 15 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
