Nipper's PHUL
Bulking
Advanced
Machine strength
Plan Details
The Nipper's PHUL routine by Buffout is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHUL
Routine detail
Day 1
Lower power
Est. 49 min
4 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Day 2
Upper power
Est. 78 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Curl
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Day 3
lower hypertrophy
Est. 62 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Day 4
Upper hypertrophy
Est. 80 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
