Modified PHUL Strength Routine
Shared By : dev.silver.sean
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
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Description

This is a quick abdominal workout used to build muscle and burn fat that can be added into any workout day or made its own separate abs day.

With this workout you will train your abs 3 days a week, with each day performing the same routine either doing more sets or more reps.

The abdominal exercises within this routine focus upon all of the core muscles so that you are getting an overall ab workout.

With any ab routine you want to perform between 14 - 18 reps to stimulate the muscles for optimal growth and toning of the core.

At the end of the routine you will focus on holding a plank exercise for as long as possible for 3 sets as the plank is a great workout to strengthen and hit your entire core.

*** Note :

You can add in some warm-up sets into each workout to loosen up your abdominal muscles.

If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.

Day 1 Upper Power
Muscle Exercise Name Timer Reps Sets Track

Chest

Scalpular Push Up 45 sec 6 3 Progress Chart

Chest

Bench Plyo PushUp 45 sec 6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 4 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 5 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 45 sec 10 3 Progress Chart

Abs

Dumbbell Bent over row (3-4 sec lower, 1 sec pause at top) 60 sec 10 3 Progress Chart

Triceps

Dip Dip 30 sec 15 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 3 Progress Chart

Triceps

Skull Crusher 60 sec 12 3 Progress Chart
Day 2 Lower Power
Muscle Exercise Name Timer Reps Sets Track

Glutes

Single Leg Glute Bridge Single Leg Glute Bridge 60 sec 6 3 Progress Chart

Upper Legs

Dumbbell Jumping Squat Dumbbell Jumping Squat 60 sec 6 3 Progress Chart

Back

Barbell Hang Power Clean 90 sec 3 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 120 sec 5 5 Progress Chart

Glutes

Dumbbell Romanian Deadlift 60 sec 10 4 Progress Chart

Upper Legs

Goblet Bulgarian Split Squat 60 sec 15 2 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart
Day 4 Upper Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Scalpular Wall Slide 60 sec 6 3 Progress Chart

Back

Chin Up Chin Up 60 sec 8 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 4 Progress Chart

Chest

Dumbbell One Arm Bench Press Dumbbell One Arm Bench Press 60 sec 6 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 15 3 Progress Chart

Triceps

Dip Dip 60 sec 5 3 Progress Chart
Day 5 Lower Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Abs

Hip Thrusts Hip Thrusts 60 sec 8 3 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 8 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 90 sec 12 3 Progress Chart

Glutes

Snatch Grip Barbell Deadlift (3-4 sec eccentric) 90 sec 6 3 Progress Chart

Upper Legs

Dumbbell Goblet Squat 60 sec 12 4 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 20 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 45 sec 30 2 Progress Chart
Day 8 Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Crunches Crunches 15 sec 16 3 Progress Chart

Abs

Air Bike Air Bike 15 sec 16 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 15 sec 16 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 14 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 16 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 16 3 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec 16 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart