We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

P.H.U.L (Simple) + Abs

rjhaymacalino

Jul 26th 2019

TRY IT OUT

DOWNLOAD

P.H.U.L (Simple) + Abs

DOWNLOADS/VIEWS: 0/1583

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Typical P.H.U.L workout but I made the exercises simple and easy. I also added Abs/H.I.I.T on Wednesday but you can skip this. Enjoy!

Monday
Tuesday
Thursday
Friday
Wednesday

Power Upper 7 exercises, 54 mins

	Barbell Bench Press	3x5 reps	rest: 90s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Barbell Bent-Over Row	3x5 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
	Machine Shoulder Press	3x10 reps	rest: 90s
	EZ Bar Tricep Extension	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s

Lower Power 6 exercises, 44 mins

	Barbell Squat	3x5 reps	rest: 90s
	Barbell Deadlift	3x5 reps	rest: 90s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Barbell Standing Calf Raise	4x12 reps	rest: 60s
	Cable Pull Through	3x12 reps	rest: 60s

Home Workout 12 exercises, 28 mins

	Leg Raise	1x10 reps	rest: 20s
	Plank	1x10 reps	rest: 20s
	Alternating Heel Touch	1x10 reps	rest: 20s
	Weight Plate Rotation	1x10 reps	rest: 20s
	Leg Raise	1x10 reps	rest: 20s
	Plank	1x10 reps	rest: 20s
	Alternating Heel Touch	1x10 reps	rest: 20s
	Weight Plate Rotation	1x10 reps	rest: 20s
	Leg Raise	1x10 reps	rest: 20s
	Plank	1x10 reps	rest: 20s
	Alternating Heel Touch	1x10 reps	rest: 20s
	Weight Plate Rotation	1x10 reps	rest: 20s

Hyper Upper 7 exercises, 57 mins

	Barbell Incline Bench Press	3x12 reps	rest: 85s
	Dumbbell Fly	3x12 reps	rest: 85s
	Cable Seated Row	3x12 reps	rest: 85s
	Dumbbell One-Arm Row	3x12 reps	rest: 85s
	Dumbbell Lateral Raise	3x12 reps	rest: 55s
	Dumbbell Incline Curl	3x12 reps	rest: 55s
	Cable Shoulder Extension	3x12 reps	rest: 55s

Hyper Lower 6 exercises, 51 mins

	Barbell Front Squat	3x12 reps	rest: 85s
	Dumbbell Lunge	3x12 reps	rest: 85s
	Machine Leg Extension	3x15 reps	rest: 85s
	Machine Leg Curl (Prone)	3x15 reps	rest: 85s
	Barbell Seated Calf Raise	3x12 reps	rest: 55s
	Dumbbell Calf Raise	3x12 reps	rest: 55s

Featured Workout plans

Try one of these professionally designed workout plans

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan