PHUL (5 or 6 day cycle)
General
Intermediate
Machine strength
Plan Details
The PHUL (5 or 6 day cycle) routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PHUL 5 or 6 day variation Equal upper/lower body focus Only rest on Sundays for a 6 day/wk routine. Or 2 days on, 1 day off cycle for a 4-5 day/wk routine. Geared towards beginner-intermediate powerlifters. CYCLE POWER 1 - Upper (OHP, Weighted chin ups) +Arms POWER 2 - Lower (Deadlift, Squat variations) +Abs Rest POWER 3 - Upper (Bench press, Barbell rows) +Arms POWER 4 - Lower (Squat, Deadlift variations) +Abs Rest HYPERTROPHY 1 - Upper (volume) +Arms HYPERTROPHY 2 - Lower (volume) +Abs Rest
Routine detail
Day 1
Deadlift / Anterior
Est. 82 min
8 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bench Squat
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 20 Reps
Day 2
Push / Pull Vertical
Est. 81 min
8 exercises
Barbell Military Press
6 Sets x 5 Reps
Chin-Up with Knee Raise
6 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 4
Squat / Posterior
Est. 80 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 5
Push / Pull Horizontal
Est. 76 min
8 exercises
Barbell Bench Press
6 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Rear Deltoid Fly
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 7
Lower Hypertrophy
Est. 75 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Weight Plate Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Rotary Hip - Abduction
3 Sets x 12 Reps
Bicycle Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 8
Upper Hypertrophy
Est. 75 min
8 exercises
Dip
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Meadow Rows
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
