Modified PHUL Strength Routine

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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

This is a quick abdominal workout used to build muscle and burn fat that can be added into any workout day or made its own separate abs day.

With this workout you will train your abs 3 days a week, with each day performing the same routine either doing more sets or more reps.

The abdominal exercises within this routine focus upon all of the core muscles so that you are getting an overall ab workout.

With any ab routine you want to perform between 14 - 18 reps to stimulate the muscles for optimal growth and toning of the core.

At the end of the routine you will focus on holding a plank exercise for as long as possible for 3 sets as the plank is a great workout to strengthen and hit your entire core.

*** Note :

You can add in some warm-up sets into each workout to loosen up your abdominal muscles.

If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.

Day 1
Day 2
Day 4
Day 5
Day 8

Upper Power 10 exercises, 1 hr 6 mins

	3x6 reps	rest: 45s
	3x6 reps	rest: 45s
Barbell Bench Press	4x5 reps	rest: 90s
Barbell Push Press	4x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
	3x10 reps	rest: 60s
Dip	2x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Lower Power 7 exercises, 54 mins

Single-Leg Glute Bridge	3x6 reps	rest: 60s
Dumbbell Jump Squat	3x6 reps	rest: 60s
	4x3 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
	4x10 reps	rest: 60s
	2x15 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s

Upper Hypertrophy 8 exercises, 1 hr 0 min

	3x6 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x6 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 45s
Dip	3x5 reps	rest: 60s

Lower Hypertrophy 8 exercises, 57 mins

Bench Hip Thrust	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Barbell Front Squat	3x12 reps	rest: 90s
	3x6 reps	rest: 90s
	4x12 reps	rest: 60s
Single-Leg Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 30s
Bodyweight Walking Lunge	2x30 reps	rest: 45s

Abs 8 exercises, 44 mins

Crunch	3x16 reps	rest: 15s
Air Bike	3x16 reps	rest: 15s
Stability Ball Crunch	3x16 reps	rest: 15s
Parallel Bar Hip Raise	3x14 reps	rest: 60s
Leg Raise	3x16 reps	rest: 30s
Reverse Crunch	3x16 reps	rest: 30s
Leg Pull-In	3x16 reps	rest: 60s
Plank	3x0 reps	rest: 60s