P.H.U.L.(Upper/Lower/Hypertrophy)

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Strength and Bulking

Upper Body 7 exercises, 1 hr 20 mins

Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Smith Machine Bent-Over Row	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 120s
Barbell Curl	5x10 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	5x10 reps	rest: 45s

Lower Body 6 exercises, 59 mins

Smith Machine Squat	5x5 reps	rest: 120s
Smith Machine Deadlift	5x5 reps	rest: 120s
Machine Leg Press	4x15 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 45s
Barbell Standing Calf Raise	2x20 reps	rest: 45s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 45s

Upper Body(Hypertrophy) 7 exercises, 1 hr 1 min

Smith Machine Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	4x12 reps	rest: 45s
Cable Seated Row	4x12 reps	rest: 45s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell Incline Curl	4x12 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 45s

Lower Body(Hypertrophy) 7 exercises, 52 mins

Upper (Hypertrophy) New 10 exercises, 1 hr 5 mins