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PHUL
Bulking
Intermediate
Machine strength
Plan Details
The PHUL routine by skylerlusc is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency, Compounds, Power, Hypertrophy
Routine detail
Mon
Upper Power
Est. 73 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
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Tue
Lower Power
Est. 69 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Thu
Upper Hypertrophy
Est. 85 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm 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. 75 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
