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[P.H.U.L.] @ DBMS @ 6D WORKOUT
General
Beginner
Machine strength
Plan Details
The [P.H.U.L.] @ DBMS @ 6D WORKOUT routine by DiogoBarrosSilva is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Power Hypertrophy Upper Lower (P.H.U.L.) Workout Main Goal: Build Muscle Program Duration: 12 weeks Recommended Supps: Whey Protein Powder; Creatine; Beta-Alanine; Citrulline Malate; Pre-Workout (optional)
Routine detail
Day 1
# Upper Power # Day 1
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Day 2
# Lower Power # Day2
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 3
# RecoveryDay #
7 exercises
Boxing
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Hanging Knee Raise
3 Sets x 12 Reps
Leg Raise
4 Sets x 10 Reps
Exercise not found
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 4
# Upper Hypertrophy # Day4
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Exercise not found
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 5
# Lower Hypertrophy # Day5
6 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
