PHUL aehea
Bulking
Intermediate
Machine strength
Plan Details
The PHUL aehea routine by dr.ahmademadhamza is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
UP
Est. 73 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
LP
Est. 49 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Day 3
UH
Est. 69 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 4
LH
Est. 75 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
