Conner’s Modified PHUL
General
Advanced
Machine strength
Plan Details
The Conner’s Modified PHUL routine by connermalick is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
PHUL
Routine detail
Mon
Lower Power
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Tue
Upper Hyper
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Thu
Lower Hyper
Est. 0 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Fri
Upper Power
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
