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PHUL
General
Intermediate
Barbell
Plan Details
The PHUL routine by aidan-m is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Power Hypertrophy Upper Lower routine stolen from muscle and fitness and modified slightly
Routine detail
Day 1
Upper Power
Est. 64 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Day 2
Lower Hypertrophy
Est. 51 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 4
Upper Hypertrophy
Est. 57 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
Lower Power
Est. 71 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
