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PHUL**
General
Intermediate
Machine strength
Plan Details
The PHUL** routine by ChristianMichaelHunter is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Power Hypertrophy Upper Lower Abs
Routine detail
Day 1
Power Upper
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Stretching
1 Set x 6 Reps
Day 2
Power Lower
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Stretching
1 Set x 8 Reps
Day 3
Abs
Est. 0 min
8 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Grip training
1 Set
Plank
3 Sets
Cross Body Crunch
3 Sets x 20 Reps
Stretching
1 Set
Day 4
Hyper Upper
Est. 0 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Ammo Can Lifts
1 Set x 50 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Grip training
7 Sets x 15 Reps
Stretching
1 Set
Day 5
Hyper Lower
Est. 0 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Sprint
2 Sets x 8 Reps
Stretching
1 Set x 8 Reps
Day 6
Abs
Est. 0 min
8 exercises
Hanging Knee Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 20 Reps
AthleanX 7 minute abs
1 Set
Grip training
1 Set
Stretching
1 Set
Day 7
Rest
Est. 0 min
1 exercise
Stretching
3 Sets x 8 Reps
Day 7
Hyper Upper 2: optional
Est. 0 min
8 exercises
Machine Bench Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Grip training
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
