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Power/ Hypertrophy(P.H.U.L)-Modified
Bulking
Intermediate
Machine strength
Plan Details
The Power/ Hypertrophy(P.H.U.L)-Modified routine by sailyalmaguer is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
Routine detail
Mon
Week 1 day 1 (Upper Power)
Est. 67 min
7 exercises
Barbell Curl
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Tue
Week 1 Day 2 (Lower Power)
Est. 60 min
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 11 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Wed
Week 1 Cardio & Core
Est. 26 min
5 exercises
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Thu
Week 1 Day 3 (Upper Hypertrophy)
Est. 76 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Fly
3 Sets x 11 Reps
Machine Reverse Fly
3 Sets x 11 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Fri
Week 1 Day 4 (Lower Hypertrophy)
Est. 62 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Sun
Week 1 Cardio & Core
Est. 0 min
0 exercises
This day is empty
