phul
General
Beginner
Machine strength
Plan Details
The phul routine by ThomasBr96 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
power upper
Est. 81 min
8 exercises
Barbell Decline Bench Press
4 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 2
lower power
Est. 58 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 4
UPPER HYPERTROHPY
Est. 77 min
10 exercises
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Day 5
LOWER HYPERTROPHY
Est. 40 min
5 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
