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PHUL
General
Intermediate
Machine strength
Plan Details
The PHUL routine by faydabomb is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Phul
Routine detail
Day 1
Upper power
Est. 78 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 2
Lower power
Est. 44 min
4 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 3
Upper hypertrophy
Est. 72 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
Lower hypertrophy
Est. 39 min
4 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Squat
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
