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PHUL
General
Intermediate
Machine strength
Plan Details
The PHUL routine by a.elkhroufi is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start: 29/10/2018 End: 18/01/2019
Routine detail
Mon
Upper Power
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Tue
Lower Power
Est. 46 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 8 Reps
Thu
Upper Hypertrophy
Est. 62 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Fri
Lower Hypertrophy
Est. 56 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
