PHUL
Bulking
Intermediate
Machine strength
Plan Details
The PHUL routine by AusNacht is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Upper Power
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Seated Press
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 7 Reps
Barbell Curl
2 Sets x 8 Reps
Wed
Lower Power
Est. 54 min
7 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Press
3 Sets x 11 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Cable Crunch
2 Sets x 6 Reps
Machine Reverse Fly
2 Sets x 6 Reps
Fri
Upper Hypertrophy
Est. 64 min
7 exercises
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Fly
4 Sets x 9 Reps
Dumbbell One-Arm Row
4 Sets x 9 Reps
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Cable Rope Lat Pulldown
4 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Sat
Lower Hypertrophy
Est. 61 min
10 exercises
Smith Machine Deadlift
4 Sets x 9 Reps
Barbell Squat
4 Sets x 9 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Plank
1 Set
Side Bridge
1 Set
Plank
1 Set
Side Bridge
1 Set
