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Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Power Hypertrophy Upper Lower (P.H.U.L.) Workout routine by TedrickYu is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based around the principle of strength and size. Added 2 days for body weight training to maximize rest day.
Routine detail
Mon
Day 1: Upper Power
Est. 65 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Tue
Day 2: Lower Power
Est. 58 min
6 exercises
Dumbbell Squat
4 Sets x 5 Reps
Dumbbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Thu
Day 4: Upper Hypertrophy
Est. 89 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
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 Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Fri
Day 5: Lower Hypertrophy
Est. 78 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 10 Reps
Sat
Day 6: Upper Body Weight Training
Est. 24 min
4 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets x 10 Reps
Sun
Day 7: Lower Body Weight Training
Est. 31 min
6 exercises
Quadricep Stretch
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
