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phul
General
Beginner
Machine strength
Plan Details
The phul routine by TimGiesen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Wed
upper kracht
Est. 28 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Machine Seated Row
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Machine Reverse Fly
4 Sets x 5 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Thu
lower kracht
Est. 38 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Machine Calf Press
4 Sets x 15 Reps
Walking
1 Set
Fri
upper hypertrophy
Est. 48 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Sun
lower hyprtrophy
Est. 91 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 25 Reps
Walking
1 Set
