Power Hypertrophy Upper/Lower (Phul)
Bulking
Intermediate
Barbell
Plan Details
The Power Hypertrophy Upper/Lower (Phul) routine by BehramKhan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Power
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Tue
Lower Power
Est. 53 min
6 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Thu
Upper Hyperthrophy
Est. 68 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Fri
Lower Hypertrophy
Est. 147 min
6 exercises
Barbell Squat
43 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
