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P.H.U.L
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L routine by gustav.luther is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper power
Est. 104 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Tue
Lower power
Est. 63 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Thu
Upper Hypertrophy
Est. 66 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Fri
Lower Hypertrophy
Est. 59 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
