Customized PHUL
Bulking
Intermediate
Machine strength
Plan Details
The Customized PHUL routine by Chadzero is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Power
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Tue
Lower Power
Est. 56 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Plank
3 Sets
Thu
Upper Hypertrophy
Est. 78 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Fri
Lower Hypertrophy
Est. 63 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
