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PHUL
General
Beginner
Dumbbell
Plan Details
The PHUL routine by hoangchu is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Power Upper
Est. 133 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 5 Reps
Any
Hypertrophy Lower
Est. 45 min
5 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Any
Power Lower
Est. 50 min
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Calf Press On Leg Press
4 Sets x 5 Reps
Any
Hypertrophy Upper
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Any
Pull
Est. 15 min
5 exercises
pull up
1 Set x 6 Reps
negative pull up
1 Set x 6 Reps
close grip chin up
1 Set x 6 Reps
wide pull up
1 Set x 5 Reps
dumbbell curl
1 Set x 8 Reps
