P.H.U.L. (my modified)

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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

Split 2 days power, 2 days hypertrophy

Upper Power 8 exercises, 1 hr 17 mins

Smith Machine Bench Press	3x5 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Barbell Bent-Over Row	3x5 reps	rest: 120s
Weighted Pull-Up	4x10 reps	rest: 90s
Smith Machine Shoulder Press	3x5 reps	rest: 120s
Barbell Upright Row	4x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
EZ Bar Tricep Extension	3x10 reps	rest: 90s

Rest 0 exercises, 0 min

Lower Power 6 exercises, 1 hr 1 min

Rest 0 exercises, 0 min

Upper Hypertrophy 8 exercises, 1 hr 16 mins

Smith Machine Incline Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Leverage Machine Iso Row	4x12 reps	rest: 60s
Leverage Machine High Row	4x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Cable One-Arm Lateral Raise	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s

Lower Hypertrophy 6 exercises, 57 mins