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P.H.U L
General
Intermediate
Machine strength
Plan Details
The P.H.U L routine by KIKE.CAMIS is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Power
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Lower Power
Est. 44 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Wed
abs
Est. 36 min
6 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Seated Twist
3 Sets
Cable Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Upper Hypertrophy
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
LOWER HYPERTROPHY
Est. 39 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
