Weight Loss and Enduramce (PHUL & Tri)
Cutting
Intermediate
None
Plan Details
The Weight Loss and Enduramce (PHUL & Tri) routine by blongley2 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
this combines power hypertrophy upper lower (PHUL) with triathlon training to add a little bit better cardio during a cutting phase. it's important to maintain strength while cutting with a proper amount of protein while on a calorie deficit. first two days is for lifting heavy and the last two days of the weekday is for pushing for high reps causing hypertrophy. space out your running and cycling as needed and feel free to switch it out for what feels right as cycling is typically lower impact but keeping cardio steady for 30min is a quick way to burn calories and maintain a deficit in calories if hunger issues are a problem. sleep, calories and exercise in that order of priority. get enough sleep to recover daily, get enough protein throughout the day to keep metabolism high and repair muscles, and exercise to breakdowns and strengthen muscles. the holy Trinity of fitness.
Routine detail
Mon
Workout Day #1
Est. 153 min
7 exercises
Barbell Bench Press
3 Sets x 5,3,3 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Tue
Workout Day #2
Est. 31 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5,1,0 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8,10,10 Reps
Wed
Workout Day #3
Est. 123 min
2 exercises
Treadmill Running
12 Sets
Stationary Bike
1 Set
Thu
Workout Day #4
Est. 129 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Pull-Up
3 Sets x 99 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Indoor Cycling
1 Set
Fri
Workout Day #5
Est. 56 min
8 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Sat
Workout Day #6
Est. 123 min
2 exercises
Running
1 Set
Road Cycling
1 Set
Sun
Workout Day #7
Est. 62 min
1 exercise
Walking
1 Set
