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PHUL
Bulking
Advanced
Machine strength
Plan Details
The PHUL routine by kevin.borlagdan is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Power Hypertrophy Upper Lower 12 weeks program FULL BODY DAY 1 5x5 (60%) DAY 2 4x4 (75%) DAY 3 3x3 (85%)
Routine detail
Day 1
Upper Body Hypertrophy
Est. 95 min
13 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Rope Front Raises
5 Sets x 15 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Day 2
Lower Body Hypertrophy
Est. 65 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Day 3
Hypertrophy Arms
Est. 103 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Bench Dip
5 Sets x 15 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Day 4
Lower Body Power
Est. 64 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 5
Upper Body Power
Est. 59 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Day 9
Full Body
Est. 48 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 10
UB Accessories
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Day 11
LB Accessories
Est. 65 min
8 exercises
Machine Leg Press
5 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
