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PHUL 2.0
Cutting
Advanced
Machine strength
Plan Details
The PHUL 2.0 routine by CarstenVanRoon is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Power Lower 1
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Day 2
Power Upper 1
Est. 55 min
7 exercises
Barbell Bench Press
3 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 Military Press
2 Sets x 8 Reps
Barbell Curl
2 Sets x 10 Reps
Skullcrushers
2 Sets x 10 Reps
Day 3
HIIT & Core & Accessory
Est. 46 min
5 exercises
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Recumbent Bike
1 Set
Day 4
Hypertrophy Lower 2
Est. 58 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Day 5
Hypertrophy Upper 2
Est. 56 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Triceps bar pushdown
3 Sets x 12 Reps
