P. H. U. L. schedule - JEFIT

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P. H. U. L. schedule - JEFIT

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P. H. U. L. schedule

Bulking

Advanced

Barbell

Plan Details

The P. H. U. L. schedule routine by CarstenVanRoon is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Power - Hypertrophy Upper Lower schedule

Routine detail

Mon

1 Upper Power

Est. 60 min

10 exercises

Endo rotatie Demonstration

Endo rotatie

3 Sets x 12 Reps

Exo rotatie Demonstration

Exo rotatie

3 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

dumbell seated shoulder press Demonstration

dumbell seated shoulder press

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Skullcrushers Demonstration

Skullcrushers

3 Sets x 12 Reps

flutter kicks Demonstration

flutter kicks

4 Sets x 12 Reps

Tue

2 Lower Power

Est. 55 min

9 exercises

dumbell exo rotatie Demonstration

dumbell exo rotatie

3 Sets x 12 Reps

dumbell endo rotatie Demonstration

dumbell endo rotatie

3 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 12 Reps

Wed

3 Upper Hypertrophy

Est. 68 min

11 exercises

extern hoog uitstoot Demonstration

extern hoog uitstoot

3 Sets x 12 Reps

intern hoog uitstoot Demonstration

intern hoog uitstoot

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Triceps bar pushdown Demonstration

Triceps bar pushdown

3 Sets x 12 Reps

vertical leg raise Demonstration

vertical leg raise

3 Sets x 12 Reps

Schijf side bent Demonstration

Schijf side bent

3 Sets x 12 Reps

Thu

4 Lower Hypertrophy

Est. 59 min

10 exercises

Broekzak dumbell Demonstration

Broekzak dumbell

3 Sets x 12 Reps

oor dumbell Demonstration

oor dumbell

3 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

calf raise smith machine Demonstration

calf raise smith machine

3 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

clothespins Demonstration

clothespins

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Fri

Extra day

Est. 80 min

12 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 12 Reps

cable high diagonal crossober Demonstration

cable high diagonal crossober

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

dumbell close grip chest press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set