Loading...
JJ's PHUL Routine
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The JJ's PHUL Routine routine by firebird69 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Upper Power, Lower Power, Rest, Upper Hypertrophy, Lower Hypertrophy, Rest, Rest
Routine detail
Mon
Upper Power
Est. 103 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Lower Power
Est. 55 min
8 exercises
Walking
1 Set
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Walking
1 Set
Thu
Upper Hypertrophy
Est. 100 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 15 Reps
Elliptical Training
1 Set
Fri
Lower Hypertrophy
Est. 66 min
9 exercises
Walking
1 Set
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 10 Reps
Walking
1 Set
Sat
Cardio
Est. 152 min
1 exercise
Elliptical Training
1 Set
