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P.H.U.L.

steppen

Oct 29th 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

Brandon Cambell
muscle and strength

Monday
Tuesday
Thursday
Friday
Wednesday

upper power 7 exercises, 1 hr 6 mins

	Barbell Bench Press	5x5 reps	rest: 60s
	Dumbbell Incline Bench Press	5x10 reps	rest: 60s
	Barbell Bent-Over Row	5x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
	Barbell Military Press	4x8 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s

lower power 6 exercises, 58 mins

	Barbell Squat	6x5 reps	rest: 60s
	Barbell Deadlift	5x5 reps	rest: 60s
	Machine Leg Press	5x15 reps	rest: 60s
	Machine Seated Leg Curl	5x10 reps	rest: 60s
	Machine Calf Press	5x10 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s

Abs and cardio 12 exercises, 2 hrs 44 mins

	Treadmill Running	1x0 reps	rest: 35s
	Plank	3x8 reps	rest: 60s
	Side Bridge	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
	Running	1x0 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Superman	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Cable Wood Chop	5x8 reps	rest: 60s

upper hyper 5 exercises, 1 hr 0 min

	Barbell Incline Bench Press	5x12 reps	rest: 60s
	Dumbbell Fly	5x12 reps	rest: 60s
	Cable Seated Row	5x12 reps	rest: 60s
	Dumbbell One-Arm Row	5x12 reps	rest: 60s
	Dumbbell Incline Curl	5x12 reps	rest: 60s

lower hyper 6 exercises, 1 hr 7 mins

	Barbell Front Squat	5x10 reps	rest: 75s
	Barbell Lunge	5x10 reps	rest: 60s
	Machine Leg Extension	5x12 reps	rest: 60s
	Machine Seated Leg Curl	5x12 reps	rest: 60s
	Machine Seated Calf Raise	5x12 reps	rest: 60s
	Machine Calf Press	5x12 reps	rest: 60s

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