P. H. U. L. schedule
Bulking
Advanced
Barbell
Plan Details
The P. H. U. L. schedule routine by CarstenVanRoon is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Power - Hypertrophy Upper Lower schedule
Routine detail
Mon
1 Upper Power
Est. 60 min
10 exercises
Endo rotatie
3 Sets x 12 Reps
Exo rotatie
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
dumbell seated shoulder press
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Skullcrushers
3 Sets x 12 Reps
flutter kicks
4 Sets x 12 Reps
Tue
2 Lower Power
Est. 55 min
9 exercises
dumbell exo rotatie
3 Sets x 12 Reps
dumbell endo rotatie
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Wed
3 Upper Hypertrophy
Est. 68 min
11 exercises
extern hoog uitstoot
3 Sets x 12 Reps
intern hoog uitstoot
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Triceps bar pushdown
3 Sets x 12 Reps
vertical leg raise
3 Sets x 12 Reps
Schijf side bent
3 Sets x 12 Reps
Thu
4 Lower Hypertrophy
Est. 59 min
10 exercises
Broekzak dumbell
3 Sets x 12 Reps
oor dumbell
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
calf raise smith machine
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
clothespins
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Fri
Extra day
Est. 80 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
cable high diagonal crossober
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
dumbell close grip chest press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
