4 Days ( PHUL)
General
Beginner
Machine strength
Plan Details
The 4 Days ( PHUL) routine by Prince_army44 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Upper
Est. 0 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable chest dips
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell straight bench shoulder press
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Bench Jackknife Sit-Up
3 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Lower
Est. 0 min
8 exercises
Gold Plate leg press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Wood Chop
5 Sets x 10 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Thu
Upper
Est. 0 min
10 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable fly
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Lower
Est. 0 min
8 exercises
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Cross Body Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Treadmill Running
3 Sets
