Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Power Hypertrophy Upper Lower (PHUL) Workout
The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:
Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.
Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.
Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.
Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.
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PHUL Notes:
- Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
- Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
- Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
- Abdominals - Ab work can be done at the end of training or on off days.
PHUL Workout 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
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 |
| Lat Pull Down | 3-4 | 6-10 |
| Overhead Press | 2-3 | 5-8 |
| Barbell Curl | 2-3 | 6-10 |
| Skullcrusher | 2-3 | 6-10 |
Day 2 - Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3-4 | 3-5 |
| Deadlift | 3-4 | 3-5 |
| Leg Press | 3-5 | 10-15 |
| Leg Curl | 3-4 | 6-10 |
| Calf Exercise | 4 | 6-10 |
Day 4 - Upper Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 3-4 | 8-12 |
| Flat Bench Dumbbell Flye | 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 |
| Seated Incline Dumbbell Curl | 3-4 | 8-12 |
| Cable Tricep Extension | 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 Calf Raise | 3-4 | 8-12 |
| Calf Press | 3-4 | 8-12 |
2.5K Comments
Why is there an apparent hypertrophic leg press on power lower body days? Are you hitting the same musculature as in a squat, just...fewer muscles?
Hi Chris, I can't explain the reasoning from the author's perspective, but I can see both sides of the discussion. Leg press can be a safe accessory when done properly and using hypertrophic rep ranges would be better than trying to do low reps. However, you're right as well. So, this could be an individual-based decision whether to keep it in or take it out.
I love this workout so much, the only crit I have is that the estimated 45-60 minute time commitment is plain wrong, at 2-3 minutes rest between sets you're looking at 50 to 75 minutes of idle time at a minimum on the upper days (7 movements, 3-4 sets with 2-3 minutes rest). I don't think that's viable if you have literally any other comittments or work out at a commercial gym. Cutting a set from each movement gets you down to between 36 and 54 idle minutes, and if you limit rest to 90 seconds (which IMO is fine) gets you down to 27 idle minutes. Cutting it down to five core movements at 3 sets each gets you down further to 22m30 rest which I think is more realistic for more people.
Anyways none of that is to detract from the routine itself which is fundamentally a very good one if you have time for it. Obviously there are other workouts on this site that will take less time but if you want a good PHUL I recommend this one big time.
For my own goals I cut it down to five movements, fewer sets and more reps for more hypertrophy, and cut to 90s rest between sets. I can easily switch days 1 and 3 back to strength by just doing fewer reps at higher weight if I feel like I'm starting to plateau.
I appreciate all the feedback, Matt, and I'm glad you found the best way to make it work for you. This information could help others as well. Thank you for reading M&S!
I have a question about the routine: would it be counterproductive to swap out the seated cable row, bent-over row and dumbbell row, lat pulldowns and chest fly, and barbell bench press (incline bench Press i want to keep IT) for pull-ups, dips, and chest-supported rows?
Basically, I’d be doing dips, pull-ups, and chest-supported rows twice a week.
Is that a bad idea?
Hi Dominic, I don't think it is a bad idea. Your results may not be the same as they would if you stuck with the plan as is. Why are you wanting to swap them? That may help me better answer your question.
How long should be the breaks between sets and beetwen exercises?
2-3 minutes between sets and exercises, Mik. I hope this helps!
Hi! What would be the best day to insert pull ups or
Chin ups? I can do about 6 reps per set of clean pull ups
That is great, Kadesh. I think the Upper Body Hypertropy Day would work well. I could even suggest starting with the back work on that day so you can do the chin ups before going into the chest work.
Amazing, thank you for getting back to me!
Barbelll squat- 8-12 each leg?
Hi JM, for the barbell squat you would use both legs at the same time.
Understood. Yes, each leg.
Sorry, I meant lunges
Hey there, just a question…I was suggested this site for a workout program, is this PHUL workout split good for someone who is trying to build lean muscle (as I have soft appearing muscle), wider shoulders and stubborn lower belly fat. Overall, an aesthetic body type. I appreciate all these workout splits, thank you.
You found a great one for all these goals, Lamar! As long as nutrition and recovery are on point, you should see improvements on all fronts. If you take it on, best of luck!
Which exercises can I use for drop sets and supersets in this program?
Hey there, any exercise that you can quickly reduce weight and resume your set can be done with drop sets. I would only advise saving it until the last set of an exercise.
As for supersets, I think you can pair up most of the upper body exercises for supersets. I don't know if it would be wise to do it with leg workouts.
Hi Brandon,
I have been going to the gym on and off. My question is how would i finish the workout in one hour, in general it takes me about 2 hours to finish all the sets mentioned. If i reduce rest i cant do the next sets properly. Is it something with nutrition or do i need to lower the weight?
Hi Dhruv, I will leave this up for Brandon to answer if he sees it, but you can reduce rest, change the order of exercises if your gym is laid out so you can do two movements next to each other, or you can cut one set out of the last exercise or two. I hope these tips help.
Thank you so much for the program. It really motivated me and I’m enjoying my workouts a lot. The only thing is, I really don’t like lunges. Would it be okay if I replace them with Bulgarian split squats using the same sets and reps? Would that make any difference in terms of results
I believe that would be fine. Go for it, and thank you for reading M&S!
I decided that lunges work way better for me than Bulgarian split squats, so I’ve been continuing with dumbbells from where I left off. I’ve got two questions:
Is there another exercise you’d recommend instead of front squats? They really hurt my shoulders and I can’t get much out of them.
How can I incorporate drop sets and supersets into this program?
Go with goblet squats in place of front squats. You can do drop sets on the last set of each exercise to add some intensity. If your weight room or gym is set up so two exercises are close together, then you can pair them up for supersets.
Hello, can i change the variation of the exercise? it's simply just because i'm more enjoy to do the exercise that i changed below:
-Power Day-
Barbell Curl → Concentration Curl
Skullcrusher → Overhead Triceps Extension (Cable)
Barbell Curl → Concentration Curl
Leg Curl → Seated Leg Curl
-Hypertrophy Day-
Flat Bench Dumbbell Flye → Seated Chest Fly (Cable)
Thanks,
Affat
Hi Affat, results may not be the same, but you can certainly give it a go. Let us know how it works if you run it.
Just started my second week, should I apply progressive overload on every exercise or only on certain exercises or days (e.g. power days only)?
Hi Alvin, I would suggest trying to apply PO on every exercise. If you find that difficult to do, then prioritize the power days for sure. I hope this helps. Thanks for reading M&S!
Hey Roger, I'd like your expertise on something.
I was thinking about using this workout plan in conjunction with the diet plan found in the "12 Week Fat Destroyer" regimen.
I'm doing a 12 week cut after bulking for several months, and I'm trying to retain as much strength and muscle as possible. The workout that's included with the 12 Week Fat Destroyer seems like it's more geared towards someone just starting out. Would replacing it with the PHUL workout help me retain more strength and muscle? I know some loss is normal during a cut, I just want to minimize it.
I also do 40 minutes of outdoor running for my cardio on off-days, if that's relevant.
Thanks,
Adam
Hey Adam, that is a killer strategy! Great thinking. I say do that with a full endorsement.
As long as the cardio you're doing isn't wearing you out, it's good to do. I don't want you to be exhausted because you risk sacrificing muscle. Outside of that, let me know how this works for you.
Thank for reading M&S!
Hi. I have access to a weight standing calf machine but no seated one. What can I do as an alternative? A
Also I don’t like holding the bar for a front squat due to being able to lift heavy I find it awkward, Is there an alternative for the front squat I.e like standing on wedges or wights or is there a different workout?
Many thanks
Glenn
Hi Glenn, recent studies have actually shown that seated calf raises aren't as effective as standing calf raises anyway. So, you could simply double up standing calf raises and you would be fine.
Alternative for front squats: I would suggest either goblet squats with a pause at the bottom or dumbbell squat jumps.
I am 16 years old and I have been doing fitness for 4 years. I liked the upper/lower training split as a new workout program, and honestly, based on the information I found on the internet, I think that for someone with a solid physique or someone who has been training for a long time, 3–4 sets might be too much. If I am doing something wrong, please help me. Thank you
Hi Ali, this could be individually based. Someone like me that has been training for over 25 years may not need as many sets now, but when I first started training at 17 and all the way up until I was around 30, I needed the volume. You can certainly do 2 sets per exercise if you find it helps you.
What are your thoughts on when and how much cardio to add to this program?
Hi Ted, that is dependent on your particular goals. Cardio in general is solid to add just for health purposes. As a baseline, I would recommend 20 minutes 2-3 times a week either separate from training or after the workouts. If you are trying to lose fat, you could bump that up more. What are your goals right now?
Thanks Roger, I will swim for 60 minutes on Wednesdays and play golf on Saturdays with rest days on Sundays. Should I still add 20 minutes of cardio after me weight training sessions? I also work my abs and stretch after my workouts.
If you feel you can do it, then yes, but if it is to the point that you would be pushing yourself too hard, don't worry about the 20 minutes. Swimming and golf can both be cardio and active recovery.
Hello , can i add a shoulders an arms day? and lower the volume on upper days of shoulders and arms? to start it fresh
I believe you can, Theodor. If you make those swaps, please let us know how they help you. Thanks for reading M&S!
You may not have felt fatigued, but that doesn't mean the workout was bad. You don't have to feel tired or exhausted every time you train. That said, I see no issue with shoulders and arms as an extra day. If you were to do that, what would the workout look like?
well i recently started upper lower i once was on ppl+ shoulders arms
i did my first upper day and i felt i had more strength and i wasn't very fatigued after the workout.i was wondering what u recommend that's why. im like 1 year and so in lifting i recently changed cause i can have higher frequency and do my compounds more often too
what diet/supplements do you recommend to follow with this workout plan?
Hi, Jose. The supplements are listed at the top of the article. As for diet, that would depend on your goal. Many readers say they want to both get leaner and build muscle, but I would suggest focusing on one over the other until you get consistent with the diet. We have plenty of articles here on M&S that can help you with either.
I feel we have only one shoulder exercise per session, is it ok if I add Rear Delt Fly on Upper Power and Face Pull on Upper Hypertrophy. Also add Bicep Curls 21 finisher to Upper Power and Cable Tricep Extension 21 finisher or Cable Tricep Kickback on Upper Hypertrophy
I see no issues here, Ali. Let us know how it works for you if you do it.
I have ligaments issues in the crook of my arm, so dumbbell movements are a little too painful for me. Could doing machine or barbell variations still be effective for day 4 of the program?
Hi Daniel, you should still see some results from using machine or barbell variations. Just out of curiosity, do dumbbell movements bother you if you use lifting straps? That might be a solution if you haven't tried it.
Would it be okay to train this routine 3 days a week
Monday Wednesday Friday.
But combing the lower power and hypertrophy sessions
Into the one workout??
Thanks
Gary