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P.H.U.L.(Upper/Lower/Hypertrophy)
Bulking
Advanced
Machine strength
Plan Details
The P.H.U.L.(Upper/Lower/Hypertrophy) routine by miketrull is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength and Bulking
Routine detail
Mon
Upper Body
Est. 59 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Tue
Lower Body
Est. 34 min
5 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Thu
Upper Body(Hypertrophy)
Est. 49 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Fri
Lower Body(Hypertrophy)
Est. 40 min
6 exercises
Smith Machine Front Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
