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.


PHUL Schedule:
  • 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 Press3 to 43 to 5
Incline Dumbbell Bench Press3 to 46 to 10
Bent Over Row3 to 43 to 5
Lat Pull Down3 to 46 to 10
Overhead Press2 to 35 to 8
Barbell Curl2 to 36 to 10
Skullcrusher2 to 36 to 10
Day 2 - Lower Power  
Squat3 to 43 to 5
Deadlift3 to 43 to 5
Leg Press4 to 510 to 15
Leg Curl3 to 46 to 10
Seated or Standing Calf Raises3 to 46 to 10
Day 4 - Upper Hypertrophy  
Incline Barbell Bench Press3 to 48 to 12
Flat Bench Dumbbell Flye3 to 48 to 12
Seated Cable Row3 to 48 to 12
One Arm Dumbbell Row3 to 48 to 12
Dumbbell Lateral Raise3 to 48 to 12
Seated Incline Dumbbell Curl3 to 48 to 12
Cable Tricep Extension3 to 48 to 12
Day 5 - Lower Hypertrophy  
Front Squat3 to 48 to 12
Barbell Lunge3 to 48 to 12
Leg Extension3 to 410 to 15
Leg Curl3 to 410 to 15
Seated Calf Raise3 to 48 to 12
Seated or Standing Calf Raises3 to 48 to 12
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