P.H.U.L. - JEFIT

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P.H.U.L. - JEFIT

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P.H.U.L.

Cutting

Intermediate

Machine strength

Plan Details

The P.H.U.L. routine by mrspence is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

P.H.U.L The PHUL workout is based around the basic principles of strength and size. This modified 5 day program will allow you to maximize results on both fronts in an easy adaptable routine.

Routine detail

Any

Lower Power

Est. 34 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

8 Sets x 5 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Goblet Squat Demonstration

Dumbbell Goblet Squat

3 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 8 Reps

Any

Upper Hypertrophy

Est. 57 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

6 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Any

Hamstring and Core

Est. 41 min

6 exercises

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

9 Sets x 10 Reps

Kettlebell Dead Clean Demonstration

Kettlebell Dead Clean

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Any

Lower Hypertrophy

Est. 47 min

6 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

7 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

8 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Any

Clutch HIIT Training

Est. 30 min

5 exercises

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Jump Rope Demonstration

Jump Rope

3 Sets

Burpees Demonstration

Burpees

3 Sets

High Knees Demonstration

High Knees

3 Sets

Running Demonstration

Running

3 Sets

Any

Upper Power

Est. 44 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

8 Sets x 5 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

EZ Bar Seated Reverse Grip French Press Demonstration

EZ Bar Seated Reverse Grip French Press

3 Sets x 8 Reps

Any

Cardio

Est. 240 min

6 exercises

Step Machine Demonstration

Step Machine

3 Sets

Treadmill Running Demonstration

Treadmill Running

3 Sets

Running Demonstration

Running

3 Sets

Crunch Demonstration

Crunch

8 Sets x 30 Reps

Jump Rope Demonstration

Jump Rope

3 Sets

Stationary Bike Demonstration

Stationary Bike

3 Sets