P.H.U.L Workout (at home)
Main Goal: Build Muscle
Workout Type: Split
Training Level: Beginner
Target Gender: Male,Female
Equipment Required: Barbell,Dumbbell,Bodyweight
Recommended Supplement: Whey Protein Powder
Program Duration: 12
Days Per Week: 4
Time Per Workout: 45-60
Workout Description
P.H.U.L at home
Workout Notes
P.H.U.L at home
Day 1: Upper Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3-4 | 3-5 |
| Incline Dumbbell Bench Press | 3-4 | 6-10 |
| Bent Over Row | 3-4 | 3-5 |
| Pull Up | 3-4 | 6-10 |
| Military Press (AKA Overhead Press) | 2-3 | 5-8 |
| Standing Barbell Curl | 2-3 | 6-10 |
| Lying Tricep Extension (Skullcrusher) | 2-3 | 6-10 |
Day 2: Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 3-4 | 3-5 |
| Sumo Deadlift | 3-4 | 3-5 |
| Leg Extension | 3-5 | 10-15 |
| Leg Curl | 3-4 | 6-10 |
| Seated Dumbbell Calf Raise | 4 | 6-10 |
Day 3: Abdominals
Day 4: Upper Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3-4 | 8-12 |
| Dumbbell Flys | 3-4 | 8-12 |
| Seated Cable Row | 3-4 | 8-12 |
| One Arm Dumbbell Row | 3-4 | 8-12 |
| Dumbbell Lateral Raise | 3-4 | 8-12 |
| Incline Dumbbell Curl | 3-4 | 8-12 |
| Bent Over Dumbbell Tricep Kickback | 3-4 | 8-12 |
Day 5: Lower Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3-4 | 8-12 |
| Barbell Lunge | 3-4 | 8-12 |
| Leg Extension | 3-4 | 10-15 |
| Leg Curl | 3-4 | 10-15 |
| Seated Dumbbell Calf Raise | 3-4 | 8-12 |
| Standing One Leg Calf Raise With Dumbbell | 3-4 | 8-12 |