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P.H.U.L.
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by steppen is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Brandon Cambell muscle and strength
Routine detail
Mon
upper power
Est. 66 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Tue
lower power
Est. 58 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Wed
Abs and cardio
Est. 164 min
12 exercises
Treadmill Running
1 Set
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Superman
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Cable Wood Chop
5 Sets x 8 Reps
Thu
upper hyper
Est. 60 min
5 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Fri
lower hyper
Est. 68 min
6 exercises
Barbell Front Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
