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Cadi's PHUL
by Ctheonly1
3 athletes joined
5.0
(1 rating)
Program Description
Building Muscle and Strenght Modified the Number of Sets & 1-2 Excercises for abs. I find the PHUL to have to many Sets too fast so i modified it so you have more time to adapt.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 24, 2024 05:48
Last Edited
Jun 17, 2024 02:02
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@9
5
Overhead Press (Machine)
2 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hyperextension
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
1 Set
8-12 Reps
-
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Hyperextension
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
2 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@9
3
Seated Row (Machine)
2 Sets
2 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
3-5 Reps
@9
5
Overhead Press (Machine)
2 Sets
2-4 Reps
@9
6
Bicep Curl (Dumbbell)
1 Set
3-5 Reps
@9
7
Dip (Weighted)
1 Set
3-5 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
@9
2
Deadlift (Barbell)
2 Sets
2 Reps
@9
3
Leg Press
2 Sets
5-7 Reps
@9
4
Lying Leg Curl
2 Sets
3-5 Reps
@9
5
Hanging Leg Raise
2 Sets
5-7 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
2
Chest Fly (Machine)
2 Sets
4-6 Reps
@9
3
Pull-Up (Weighted)
2 Sets
4-6 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
4-6 Reps
@9
5
Upright Row (Barbell)
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
4-6 Reps
@9
7
Neck Work
2 Sets
5-7 Reps
@9
Day 4
1
Front Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Lunge (Kettlebell)
2 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
5-7 Reps
@9
4
Hyperextension
2 Sets
5-7 Reps
@9
5
Seated Calf Raise
2 Sets
4-6 Reps
@9
6
Cable Crunch
2 Sets
4-6 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
2 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@9
3
Seated Row (Machine)
2 Sets
2 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
3-5 Reps
@9
5
Overhead Press (Machine)
2 Sets
2-4 Reps
@9
6
Bicep Curl (Dumbbell)
1 Set
3-5 Reps
@9
7
Dip (Weighted)
1 Set
3-5 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
@9
2
Deadlift (Barbell)
2 Sets
2 Reps
@9
3
Leg Press
2 Sets
5-7 Reps
@9
4
Lying Leg Curl
2 Sets
3-5 Reps
@9
5
Hanging Leg Raise
2 Sets
5-7 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
2
Chest Fly (Machine)
2 Sets
4-6 Reps
@9
3
Pull-Up (Weighted)
2 Sets
4-6 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
4-6 Reps
@9
5
Upright Row (Barbell)
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
4-6 Reps
@9
7
Neck Work
2 Sets
5-7 Reps
@9
Day 4
1
Front Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Lunge (Kettlebell)
2 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
5-7 Reps
@9
4
Hyperextension
2 Sets
5-7 Reps
@9
5
Seated Calf Raise
2 Sets
4-6 Reps
@9
6
Cable Crunch
2 Sets
4-6 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
3 Sets
3-5 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
1 Set
6-10 Reps
6-18 Reps
@9
@9
5
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 Sets
6-10 Reps
@9
5
Hanging Leg Raise
4 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
4 Sets
8-12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Neck Work
2 Sets
10-15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9
4
Hyperextension
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
2 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
3-5 Reps
@9
3
Seated Row (Machine)
2 Sets
2 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
3-5 Reps
@9
5
Overhead Press (Machine)
2 Sets
2-4 Reps
@9
6
Bicep Curl (Dumbbell)
1 Set
3-5 Reps
@9
7
Dip (Weighted)
1 Set
3-5 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
2 Reps
@9
2
Deadlift (Barbell)
2 Sets
2 Reps
@9
3
Leg Press
2 Sets
5-7 Reps
@9
4
Lying Leg Curl
2 Sets
3-5 Reps
@9
5
Hanging Leg Raise
2 Sets
5-7 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
2
Chest Fly (Machine)
2 Sets
4-6 Reps
@9
3
Pull-Up (Weighted)
2 Sets
4-6 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
4-6 Reps
@9
5
Upright Row (Barbell)
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
4-6 Reps
@9
7
Neck Work
2 Sets
5-7 Reps
@9
Day 4
1
Front Squat (Barbell)
2 Sets
4-6 Reps
@9
2
Lunge (Kettlebell)
2 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
5-7 Reps
@9
4
Hyperextension
2 Sets
5-7 Reps
@9
5
Seated Calf Raise
2 Sets
4-6 Reps
@9
6
Cable Crunch
2 Sets
4-6 Reps
@9
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Ctheonly1Age 27, Man
25 days ago
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
It's my Plan and it is a great mod for anybody who thinks the normal PHUL has too much volume.