1 P. H. U. L. schedule
General
Advanced
Barbell
Plan Details
The 1 P. H. U. L. schedule routine by CarstenVanRoon is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Power - Hypertrophy Upper Lower schedule
Routine detail
Mon
1 Upper Power
Est. 63 min
10 exercises
Rev sch 1
3 Sets x 8 Reps
Rev sch 2
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Skullcrushers
3 Sets x 8 Reps
flutter kicks
3 Sets x 8 Reps
Tue
2 Lower Power
Est. 56 min
9 exercises
Rev sch 1
3 Sets x 8 Reps
Rev sch 2
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
bicycles crunches
3 Sets x 8 Reps
Wed
3 Upper Hypertrophy
Est. 63 min
10 exercises
Rev sch 1
3 Sets x 8 Reps
Rev sch 2
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Triceps bar pushdown
3 Sets x 8 Reps
vertical leg raise
3 Sets x 8 Reps
Thu
4 Lower Hypertrophy
Est. 56 min
9 exercises
Rev sch 1
3 Sets x 8 Reps
Rev sch 2
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
clothespins
3 Sets x 8 Reps
Fri
Extra day
Est. 216 min
8 exercises
Jump Rope
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
