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modified P.H.U.L split
Bulking
Intermediate
Machine strength
Plan Details
The modified P.H.U.L split routine by Kai.kli is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
[pwr] BACK | BICEPS | TRICEPS
Est. 54 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Tue
[pwr] LEGS + DEADLIFT
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Abs
Est. 31 min
5 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Thu
[hypo] BACK | BICEPS | TRICEPS
Est. 53 min
7 exercises
Cable Seated Row
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Fri
[hypo] LEGS + FRONT SQUAT
Est. 37 min
5 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
[extra] CHEST | BICEP | TRICEP
Est. 25 min
4 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
