We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

modified P.H.U.L split

kyleklingmann

Nov 8th 2018

TRY IT OUT

DOWNLOAD

modified P.H.U.L split

DOWNLOADS/VIEWS: 0/268

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

[pwr] BACK | BICEPS | TRICEPS 8 exercises, 53 mins

	Pull-Up	3x8 reps	rest: 60s
	Barbell Bench Press	3x5 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x10 reps	rest: 60s

[pwr] LEGS + DEADLIFT 5 exercises, 33 mins

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

Abs 5 exercises, 31 mins

	Machine Ab Crunch	3x8 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Plank	3x10 reps	rest: 60s
	Oblique Crunch	3x10 reps	rest: 60s
	Crunch	3x10 reps	rest: 60s

[hypo] BACK | BICEPS | TRICEPS 7 exercises, 52 mins

	Cable Seated Row	3x12 reps	rest: 60s
	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Curl	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Cable Straight Arm Crossover	3x12 reps	rest: 60s
	Dumbbell One-Arm Row	3x12 reps	rest: 60s

[hypo] LEGS + FRONT SQUAT 5 exercises, 36 mins

	Barbell Front Squat	3x12 reps	rest: 60s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Seated Leg Curl	3x15 reps	rest: 60s
	Calf Press On Leg Press	3x12 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s

[extra] CHEST | BICEP | TRICEP 4 exercises, 25 mins

	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan