Power Hypertrophy Upper Lower (P.H.U.L.) Workout for Muscle and Strength
Power Hypertrophy Upper Lower (PHUL) Workout
The PHUL workout has become a great plan for a lot new and seasoned athletes, and it offers the best of both strength amd muscle building. The workout is focused on the fundamental principles of improving strength and size. As a 4 day program, this routine will allow you to achieve max strength and mass, allow flexible scheduling and is very adaptable for many athletes. The PHUL workout routine is based on four main principles:
With 4 workout days, you will utilize 2 of the 4 working days to focus on pure strength training. To get both bigger and stronger, you have to implement progressive overload and time under tension. With these two days you’ll be able to use more weight on your muscle building days.
With 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (muscle building) training. Along with strength increases, the hypertrophy days will add the increases in muscle mass.
Research continues show muscle protein synthesis can be enhanced for up to 48 hours following training, it’s best for each muscle to be work more frequently than common splits targeting each main muscle group once per week. The PHUL program is designed to hit each muscle group twice per week, the first for strength and then for mass.
The PHUL program focuses on the major muscle movements (squats, deadlifts) to reach optimal progression. Although isolation movements are included in this program, goals of the PHUL program are to increase performance on compound lifts, as well as pack on muscle.
- Day 1: Upper Power
- Day 2: Lower Power
- Day 3: Off
- Day 4: Upper Hypertrophy
- Day 5: Lower Hypertrophy
- Day 6: Off
- Day 7: Off
Things to remember:
- Selecting exercises – The main compounds exercises (squats, etc) should stay unchanged, but you can use substitutions for isolation movements.
- Abdominals & Cardio – Ab and Cardio workouts can be done following training or on your days off.
- Time – Most workouts should take about 1 hour to complete.
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|Day 1 - Upper Power|
|Barbell Bench Press||3 to 4||3 to 5|
|Incline Dumbbell Bench Press||3 to 4||6 to 10|
|Bent Over Row||3 to 4||3 to 5|
|Lat Pull Down||3 to 4||6 to 10|
|Overhead Press||2 to 3||5 to 8|
|Barbell Curl||2 to 3||6 to 10|
|Skullcrusher||2 to 3||6 to 10|
|Day 2 - Lower Power|
|Squat||3 to 4||3 to 5|
|Deadlift||3 to 4||3 to 5|
|Leg Press||4 to 5||10 to 15|
|Leg Curl||3 to 4||6 to 10|
|Seated or Standing Calf Raises||3 to 4||6 to 10|
|Day 4 - Upper Hypertrophy|
|Incline Barbell Bench Press||3 to 4||8 to 12|
|Flat Bench Dumbbell Flye||3 to 4||8 to 12|
|Seated Cable Row||3 to 4||8 to 12|
|One Arm Dumbbell Row||3 to 4||8 to 12|
|Dumbbell Lateral Raise||3 to 4||8 to 12|
|Seated Incline Dumbbell Curl||3 to 4||8 to 12|
|Cable Tricep Extension||3 to 4||8 to 12|
|Day 5 - Lower Hypertrophy|
|Front Squat||3 to 4||8 to 12|
|Barbell Lunge||3 to 4||8 to 12|
|Leg Extension||3 to 4||10 to 15|
|Leg Curl||3 to 4||10 to 15|
|Seated Calf Raise||3 to 4||8 to 12|
|Seated or Standing Calf Raises||3 to 4||8 to 12|