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P.H.U.L.(Upper/Lower/Hypertrophy)
Bulking
Advanced
Machine strength
Plan Details
The P.H.U.L.(Upper/Lower/Hypertrophy) routine by satriobagusw is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength and Bulking
Routine detail
Mon
Upper Body
Est. 63 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Tue
Lower Body
Est. 60 min
6 exercises
Smith Machine Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Thu
Upper Body(Hypertrophy)
Est. 61 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Fri
Lower Body(Hypertrophy)
Est. 53 min
7 exercises
Smith Machine Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
DB Bulgarian Bench Sqaut
3 Sets x 12 Reps
Any
Upper (Hypertrophy) New
Est. 66 min
10 exercises
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
21 Curls
3 Sets x 12 Reps
