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PHUL 2.0

carstenvanroon

Jun 17th 2019

TRY IT OUT

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PHUL 2.0

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3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 4
Day 5
Day 3

Power Lower 1 7 exercises, 54 mins

	Barbell Squat	3x5 reps	rest: 120s
	Barbell Sumo Deadlift	3x5 reps	rest: 120s
	Machine Leg Press	3x15 reps	rest: 120s
	Machine Leg Extension	3x10 reps	rest: 30s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
	Machine Seated Calf Raise	4x10 reps	rest: 30s
	Air Bike	4x20 reps	rest: 30s

Power Upper 1 7 exercises, 54 mins

	Barbell Bench Press	3x5 reps	rest: 120s
	Dumbbell Incline Bench Press	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x5 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Barbell Military Press	2x8 reps	rest: 120s
	Barbell Curl	2x10 reps	rest: 60s
		2x10 reps	rest: 60s

HIIT & Core & Accessory 5 exercises, 45 mins

	Cable Rope Face Pull	3x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
	Leg Raise	3x20 reps	rest: 30s
	Weight Plate Rotation	3x20 reps	rest: 30s
	Recumbent Bike	1x0 reps	rest: 20s

Hypertrophy Lower 2 7 exercises, 57 mins

	Barbell Front Squat	3x12 reps	rest: 120s
	Dumbbell Lunge	3x12 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Kneeling Leg Curl	3x15 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 30s
	Calf Press On Leg Press	3x12 reps	rest: 30s
	Alternating Heel Touch	4x20 reps	rest: 30s

Hypertrophy Upper 2 7 exercises, 55 mins

	Barbell Incline Bench Press	3x12 reps	rest: 120s
	Dumbbell Fly	3x12 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Dumbbell One-Arm Row	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Dumbbell Incline Curl	3x12 reps	rest: 60s
		3x12 reps	rest: 60s

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