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P.H.U.L.

collintstubbs

Aug 17th 2018

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P.H.U.L.

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Split 2 days power, 2 days hypertrophy

Upper Power 8 exercises, 1 hr 16 mins

	Barbell Bench Press	3x5 reps	rest: 180s
	Dumbbell Incline Bench Press	4x10 reps	rest: 90s
	Barbell Bent-Over Row	3x5 reps	rest: 180s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 90s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 90s
	Leverage Shoulder Press	1x0 reps	rest: 0s

Lower Power 5 exercises, 54 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Deadlift	3x5 reps	rest: 180s
	Machine Leg Press	4x12 reps	rest: 60s
	Machine Leg Curl (Prone)	4x10 reps	rest: 90s
	Calf Press On Leg Press	4x10 reps	rest: 90s

Rest 0 exercises, 0 min

Upper Hypertrophy 7 exercises, 1 hr 8 mins

	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Dumbbell Fly	4x12 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 60s
	Dumbbell One-Arm Row	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Dumbbell Incline Curl	4x12 reps	rest: 60s
	Cable Shoulder Extension	4x12 reps	rest: 60s

Lower Hypertrophy 6 exercises, 58 mins

	Barbell Front Squat	4x12 reps	rest: 60s
	Barbell Lunge	4x12 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 60s
	Machine Leg Curl (Prone)	4x15 reps	rest: 60s
	Machine Seated Calf Raise	4x12 reps	rest: 60s
	Machine Calf Press	4x12 reps	rest: 60s

Rest 0 exercises, 0 min

Rest 0 exercises, 0 min

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