PHUL

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day plan that hits all muscle groups and effectively alternates angles at which muscles are hit. Created by a biomedical engineering 4th year student with 5 years of lifting experience. This program WILL get you jacked… but so will all the others. If you want to “copy the smart kids homework” just do this but remember: THE BEST ROUTINE IS THE ONE YOU STICK TO

Monday
Tuesday
Thursday
Friday

Lower Day 1 6 exercises, 0 min

Barbell Squat	3x8 reps	rest: 120s
Dumbbell Calf Raise	3x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 120s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Upper Day 1 8 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
Machine Shoulder Press	3x8 reps	rest: 120s
Weighted Tricep Dip	3x8 reps	rest: 120s
	2x8 reps	rest: 180s
	1x8 reps	rest: 60s

Lower Day 2 4 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Front Squat	3x8 reps	rest: 120s
Dumbbell Calf Raise	3x8 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 120s

Upper Day 2 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 120s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
	2x8 reps • 120s	rest: 180s
	1x8 reps • 120s	rest: 180s