Standard P.H.U.L.
General
Intermediate
Machine strength
Plan Details
The Standard P.H.U.L. routine by jacklangwork is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Power Upper
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Tue
Power Lower
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Snatch Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Plank
3 Sets
Dumbell Deadbug
4 Sets x 10 Reps
Wed
Hypertrophy Upper
Est. 56 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Fri
Hypertrophy Lower
Est. 54 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
