P.H.U.L. (my modified)
Bulking
Intermediate
Machine strength
Plan Details
The P.H.U.L. (my modified) routine by e.dmitriy.v is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split 2 days power, 2 days hypertrophy
Routine detail
Mon
Upper Power
Est. 77 min
8 exercises
Smith Machine Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Lower Power
Est. 62 min
6 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Upper Hypertrophy
Est. 76 min
8 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Sat
Lower Hypertrophy
Est. 57 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
