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4 day Power Hypertrophy Upper Lower (P.H.U.L.) Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 day Power Hypertrophy Upper Lower (P.H.U.L.) Workout routine by djRadeshG is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.muscleandstrength.com/workouts/phul-workout
Routine detail
Day 1
Workout Day #1
Est. 43 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 2
Workout Day #2
Est. 42 min
6 exercises
Smith Machine Squat
4 Sets x 5 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Hexbar Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 43 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 4
Workout Day #4
Est. 42 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Hexbar Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
