Danny’s PHUL
General
Intermediate
Machine strength
Plan Details
The Danny’s PHUL routine by dkaras2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Danny and Mitch
Routine detail
Mon
Upper Strength
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Leg Raise
4 Sets x 10 Reps
Tue
Lower Strength
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Trap bar deadlift
4 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Decline Crunch
4 Sets x 5 Reps
Wed
Upper Hypertrophy
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Ab roller
4 Sets x 12 Reps
Thu
Lower hypertrophy
Est. 0 min
6 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Superman
4 Sets
Leg Raise
4 Sets x 12 Reps
