Pelin’s Phul
General
Intermediate
Machine strength
Plan Details
The Pelin’s Phul routine by Pelinnn is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on phul with some changes
Routine detail
Day 1
Upper Power
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 5 Reps
Day 2
Lower Power
Est. 0 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Side Split Squat
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Upper Hypertrophy
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 4
Lower Hypertrophy
Est. 0 min
5 exercises
Kettlebell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
