Loading...
PHUL
Bulking
Advanced
Machine strength
Plan Details
The PHUL routine by noahhaz is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Power
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Military Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 7 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Tue
Lower Power
Est. 61 min
6 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Wed
Upper Hypertrophy
Est. 71 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Thu
Lower Hypertrophy
Est. 62 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 8 Reps
Fri
Upper Power
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 7 Reps
Sat
Lower Power
Est. 61 min
6 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sun
Intense Cardio - Afternoon - Afternoon
Est. 72 min
2 exercises
Tire Flips
4 Sets x 15 Reps
Running
1 Set
Sun
Upper Hypertrophy - Optional
Est. 71 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Any
Cardio - Only on Upper Days
Est. 46 min
2 exercises
Treadmill Running
1 Set
Stability Ball Crunch
8 Sets x 20 Reps
Any
Core 1
Est. 16 min
3 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
Core 3
Est. 19 min
3 exercises
Exercise Ball Rollout
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Any
Core 2
Est. 18 min
3 exercises
Weight Plate Russian Twist
3 Sets x 12 Reps
Air Bike
1 Set x 30 Reps
Plank
3 Sets
