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PHUL
Cutting
Intermediate
Machine strength
Plan Details
The PHUL routine by Dezmond92 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Power Upper
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Tue
Power Lower
Est. 59 min
8 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
Hyper Upper
Est. 90 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Fri
Hyper Lower
Est. 78 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
