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PHUL
Bulking
Intermediate
Machine strength
Plan Details
The PHUL routine by e.lee.at is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Power
Est. 52 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 5 Reps
Day 2
Lower Power
Est. 58 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Day 4
Upper Hypertrophy
Est. 88 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Day 5
Lower Hypertrophy
Est. 37 min
4 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
