Modified PHUL Strength Routine
Bulking
Intermediate
Body
Plan Details
The Modified PHUL Strength Routine routine by dev.silver.sean is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Upper Power
Est. 67 min
10 exercises
Scalpular Push Up
3 Sets x 6 Reps
Bench Plyo PushUp
3 Sets x 6 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Push Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bent over row (3-4 sec lower, 1 sec pause at top)
3 Sets x 10 Reps
Dip
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Skull Crusher
3 Sets x 12 Reps
Day 2
Lower Power
Est. 54 min
7 exercises
Single-Leg Glute Bridge
3 Sets x 6 Reps
Dumbbell Jump Squat
3 Sets x 6 Reps
Barbell Hang Power Clean
4 Sets x 3 Reps
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Romanian Deadlift
4 Sets x 10 Reps
Goblet Bulgarian Split Squat
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 4
Upper Hypertrophy
Est. 60 min
8 exercises
Scalpular Wall Slide
3 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Dip
3 Sets x 5 Reps
Day 5
Lower Hypertrophy
Est. 58 min
8 exercises
Bench Hip Thrust
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Snatch Grip Barbell Deadlift (3-4 sec eccentric)
3 Sets x 6 Reps
Dumbbell Goblet Squat
4 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Bodyweight Walking Lunge
2 Sets x 30 Reps
Day 8
Abs
Est. 45 min
8 exercises
Stability Ball Crunch
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Parallel Bar Hip Raise
3 Sets x 14 Reps
Plank
3 Sets
