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PHUL
Bulking
Beginner
Machine strength
Plan Details
The PHUL routine by RaduEnea is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
power hypertrophy upper lower
Routine detail
Mon
Upper Power
Est. 75 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
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
Lower Power
Est. 67 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 Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Thu
Upper Hypertrophy
Est. 86 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
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 Alternating Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Fri
Lower Hypertrophy
Est. 70 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
