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P.H.U.L.
General
Intermediate
Machine strength
Plan Details
The P.H.U.L. routine by ErcanCoskun is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper
Est. 58 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Tue
Lower Power
Est. 48 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Upper Hyper
Est. 49 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Lower Hyper
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
