P.H.U.L. https://www.muscleandstrength.com/workouts/phul-workout - JEFIT

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P.H.U.L. https://www.muscleandstrength.com/workouts/phul-workout - JEFIT

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P.H.U.L. https://www.muscleandstrength.com/workouts/phul-workout

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The P.H.U.L. https://www.muscleandstrength.com/workouts/phul-workout routine by bangelo75 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

Any

Lower Hypertrophy

Est. 168 min

11 exercises

Limber 11 Demonstration

Limber 11

1 Set

Thoracic Bridge Demonstration

Thoracic Bridge

1 Set

Zercher squat Demonstration

Zercher squat

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 25 Reps

Tibia Raise Demonstration

Tibia Raise

3 Sets x 20 Reps

Any

Upper Hypertrophy

Est. 240 min

27 exercises

Thoracic Bridge Demonstration

Thoracic Bridge

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 15 Reps

dumbell squeeze press Demonstration

dumbell squeeze press

1 Set x 15 Reps

Band Pull-apart and hold 30-60 seconds between sets Demonstration

Band Pull-apart and hold 30-60 seconds between sets

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 8 Reps

Low Cable Fly/Press Demonstration

Low Cable Fly/Press

2 Sets x 10 Reps

High Cable Fly/Press Demonstration

High Cable Fly/Press

2 Sets x 10 Reps

One Arm Motorcycle Row Demonstration

One Arm Motorcycle Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

2 Sets x 12 Reps

Meadows Row Demonstration

Meadows Row

2 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

face pull with overhead reach Demonstration

face pull with overhead reach

3 Sets x 15 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 15 Reps

21's Demonstration

21's

3 Sets x 21 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 100 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

3 Sets x 10 Reps

Any

Upper Power

Est. 141 min

14 exercises

Thoracic Bridge Demonstration

Thoracic Bridge

1 Set

dumbell squeeze press Demonstration

dumbell squeeze press

1 Set x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 15 Reps

Band Pull-apart and hold 30-60 seconds between sets Demonstration

Band Pull-apart and hold 30-60 seconds between sets

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 10 Reps

Pull up Demonstration

Pull up

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Barbell Supine Reverse Extension Demonstration

Barbell Supine Reverse Extension

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dip Demonstration

Dip

3 Sets x 15 Reps

Any

Lower Power

Est. 185 min

10 exercises

Limber 11 Demonstration

Limber 11

1 Set

Thoracic Bridge Demonstration

Thoracic Bridge

1 Set

Frankenstein Squat from pins Demonstration

Frankenstein Squat from pins

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 25 Reps

Tibia Raise Demonstration

Tibia Raise

3 Sets x 15 Reps