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Workout Summary
Download WorkoutWorkout 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 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 |
1.6K Comments+ Post Comment
Is it a good idea for each set on power days to keep the weight all the same during each set?
Hey Gordon - yes, keep the weight consistent across all sets.
Any Alternative to Calf Press?
Hey Eugene - try seated or standing calf raises.
Hi
Can I change barbell over head press to dumbbell press ?
Hey Achyuth - yes
Would this program work for a bigger guy whos looking to get back into shape? What would you recommend for someone looking to drop pounds and get strength and size back (tone up)
Hey Gordon - this program will help with your goals. Diet will by far play the biggest role in losing fat and gaining muscle.
What fat burner and other supplements would you recommend to go with what I am doing?
There are recommended supplements listed at the top of this workout. Remember that supplements are just that. They should be used to help you supplement an already solid diet and nutrition regimine.
is it work with someone who ectomorph and skinny guy who wants to build muscle as good&fast as possible?
Hey Fajar - yes, this program will work. Remember that diet plays the largest role in building muscle!
Hi, is there any exercise I could replace with deadlift. I have lower back problems, my doctor suggested I should avoid exercises like deadlift, hyper extensions, lunges etc. Need some advice. Thank you!
Hey Kenneth - you can try barbell hip thrusts or kettlebell swings
On day 5 barbell lunge, is it 8-12 per leg (16-24 total) or 8-12 total (4-6 per leg)?
Hey Eric - 8-12 per leg
Do I complete one exercise, all sets, then move on to the next one?
Hey Elizabeth - yes you will complete all sets of one exercise before moving on to the next
I’ll be hitting the abs after both lower body day. Now many exercises, sets and reps should I do? Thank you.
Hey Kenneth - check out these ab workouts: https://www.muscleandstrength.com/articles/5-ab-exercises-for-absolutely...
Hey! I’ve got back to the gym this week after months and started with this program. But unfortunately, I skipped Day 4 (Upper Hypertrophy) due to soreness of my muscles. Can I still do a make up training on another day of the week? Thank you.
Hey Kenneth - if you make up the day on day 6, you'll only have one rest day before you're doing upper body again. You'll want at least 2 rest days before you hit the same body parts again.
I want to know the exact rest time between sets of each workouts?
Hey Supashya - rest between compound movement sets will be 1-2 minutes. Rest between accessory movements will be 45-90 seconds.
Hi! Great workout plan! I’m planning to add cardio into the program. When should I do my cardio and how long should it be?
And if I hit weights in the morning, and cardio at evening, how long should the cardio session be? Thank you!
Hey Kenneth - You can do cardio 2-3 times per week after your workouts. You can split up your cardio and weight session as you suggested. Cardio can be 20-45 minutes.
Hi, I’ve just started working out very recently and this is the first program I am trying, and since I am at home I do not have access to some of the machines needed to complete some of these exercises. Would it be okay to ignore the workout with the machine I don’t have access to? And how long would I have to follow this in order to see results (just out of curiosity, but I’ll workout as long as it takes)
Hey Joe - what equipment do you have?
Hi, I'm looking in to transitioning to this from SS. The issue is that I use a home gym without machines. I have benches, a squat rack, bars and a few dumbells. What exercises can I do to replace the machines?
Hey Alex - check out this workout: https://www.muscleandstrength.com/workouts/dumbbell-barbell-mass-workout...
Hi,
why one after another cable row and dumbbell row.?. It feels like the same area burning.
Hi Great program. One thing I wanted to ask is that I'm recovering from lower back spasmed muscles. So I need a substitute for leg press on day 2 workout to minimise pressure on lower back. Can you tell what exercise I can do instead of that?
Hey Ethan - you can do bodyweight or weight lunges depending on how your back feels.
I am doing this with max sets and rep amounts for 3 weeks, now which one should i increase?; reps, sets or wieghts?
Should I calculate 1rm 60-70 / 80-90 and apply it to every exercixe?
Hey Hakan - increase your weight and drop your sets and reps.
I just finished this program and need something else, I'm thinking about the "big and bold" 8 week plan. Good idea? Suggestions for a better plan to go to after this one? Still want strength and size gains but need to shake things up. Thanks.
Hey Joshua - that's a solid choice!
i like this program, but i am confused a little bit... can i do some other exercises too? do i need too do the same exercise every week?
Hey amdrija - you'll repeat the same workouts for 12 weeks.
Outside of the powerlifting, is it ok to super set the other exercises? Also any references or ideas for doing this program without any machines? I have a home gym and don't have access to machines?
Hey Mike - it's best to follow the program as written so we don't recommend supersetting the exercises. For a dumbbell only upper/lower workout, check out this one: https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-wor...
can i add lateral raise when upper power, and add dumbbell shoulder press on upper hyperthropy?
Hey Tegar - it's best to follow the program as written
so indirect sets are enough for my delts gain? since the program only train 1 direct shoulder exercise/ day
I like the program. It works. What is in your opinion the best follow up After finishing the 12 weeks?
Hey Akse - it depends on your goals and how many days per week you're looking to train.
I working out at the gym 4 days a week and do 2 aditional cardio workouts on the mountainbike. My goal after 12 weeks Phul is increasing my overall strength and upp my pr's on deadlift, squats and bench. Hypertrophy is secundary. I'm 50 years old now
If you liked this program and saw results, you can always repeat the program. Check out this article we recently published about How to Change Your Workout Program for Non-Stop Gains: https://www.muscleandstrength.com/articles/change-your-program-non-stop-...
Great workout plan. How can i add cardio on this program? And how many days shall i do cardio while following this plan?
I was thinking about doing HIT cardio after each Lower exercise while leave abs after each upper exercise. What do you think?
Hey Abdo - I'd recommend doing HIIT during your Wednesday rest day. You can do a low-intensity cardio session after your upper body days. If you're doing cardio after your upper body days, then you can do your ab work after your lower body days.