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 |
2.2K Comments
Thanks for provide great program i started this program yesterday i really exited thanks again! :)
Hi, would it be a problem if i didnt do the lower hypertrophy?
You wouldn't achieve the same results by skipping lower hypertrophy as you could by working it in. Ultimately, do what you want, but your effort and consistency determines your potential for success.
Can I run this as a fat loss program too?
As long as your nutrition and recovery supports fat loss, yes.
Hi there. Can I replace Front Squats for Regular Barbell Squats? Also, Can I replace Barbell Lunge For Dumbbell Lunges?
Thank you so much.
You mind sharing why you feel these changes are necessary?
Thanks, Abdallah. The reason you want to make the changes helps me offer the best guidance. In your case, the switches would be fine. If you don't mind, share your results when you complete the program. It may help others down the road. Thank you for reading M&S!
To be honest it just feels more comfortable. I find it uncomfortable to hold the barbell infront of me instead of behind me while doing the squats, maybe I’m not really used to doing it that way. Also, I like walking while doing the lunges and carrying dumbbells personally seem more convenient for that. What are your thoughts?
Please should you suggest next workout plan for me. Now i habe completed this and im already got best results thanks for you. I looked every program to start next but i need your support. Suggest me directly to what is next.
This can help you find that next program. https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello, I just finished program truly liked it and going to run it again. But I have 2 questions.
First, once I hit a plateau would it be ok to run same program just switch up exercises to hit same body parts, or should I switch routine all together? PPL, Full body etc.
Second, would it still be beneficial to return to this exact routine down the line? Hope you can answer, thanks.
Hey Rudy, hope you're well, and thanks for reading M&S!
You can run the same program with different movements. That is a solid idea!
You can return to this one and run it again occasionally. If there is one I really like, I will go back to it every six months or so.
Can beginner do this workout?
i worked out before and i return back to work out for one month already with fullbody routine, can i start this workout now?
I would suggest taking a few weeks to learn how to train properly before taking this program on, but yes, beginners can do it.
Hi there - I have been looking for a 4 day split, and I am excited to try this.
I do incorporate fasted cardio into my routine - 45 minute incline walk. And I am wondering what you think the best way to incorporate this is. One example I was thinking is below:
Mon: UP
Tue: Incline Walk
Wed: LP
Thu: UH
Fri: Incline Walk
Sat: LH
Sun: Rest
Actually, I like what you have here, Sam. Great call. Hope it helps you reach all your goals. Thanks for reading M&S!
Great routine. Can I pyramid sets? For example I've been stuck on bench at 100kg. Can do 5,5,4,3 but cant get the last sets to 5 reps. But I then did 110kg and did 5,5 and then last 2 sets I dropped to 100kg and managed 5,5.
If it's working, run with it, Ryan. Appreciate you sharing what you're doing here.
Hi, Would be ok to add an extra shoulder exercise? Maybe shoulder dumbbell press on day 4 ( upper hypertrophy)
Go for it, Rudy!
Dear Brandon,
I just started PHUL routine and was wondering is there some space to do a drop sets here and should I include them for Power and/or Hypertrophy?
Thanks a lot for sharing this, I really appreciate.
Hi Nikola, leaving this open for Brandon to answer, but if you really want to do drop sets, then I would do them with the last set of the second exercise on all of the workouts. Hope this helps!
Another thing I notice is that Upper Hypertrophy day has no horizontal pull movement.
Seated cable row is a horizontal pull movement.
Sorry I mean a vertical pull like a pull down or a pull up.
The first upper day has a vertical pull but the second has two horizontals.
Whats the reason for that?
I can't speak for the author on that one, but he can reply here if he sees it. If you want to add a vertical pull, then I would go with a reverse grip pulldown for the lower lats or a pullover exercise with a dumbbell or a machine.
I see it mentioned that the rest periods between sets is 90s. For the heavy compound lifts is this really feasible?
How can you do a heavy bench or squat/deadlift with just 90s rest?
Can we get some clarity on the rest periods because I feel like they are critical to any routine.
It's absolutely feasible to rest 90 seconds. If you need to go up to two minutes, that would be okay. However, 90 should be fine for most trainees. Steve also shared to start with lower volume if needed. If that can help you meet the rest time, then save the big weight to the last set.
Ok, is that to cause more muscle fatigue at lighter weights? Because I cant see my self lifting heavy with just a 90s rest period.
I have always gone with 3 mins on the heavy compounds.
It would do that, and that is a way to challenge the muscle fibers. If you've been resting for 3 minutes, then 90 seconds is going to be a shock. If you want, you could try reducing your rest periods 15 seconds at a time until you get used to it, then reducing it again.
I want to fit 3 days of running into this plan. Would Sun/Wed/Sat work if I flipped it so Lower body was on Mon/Thur instead of Tue/Fri?
Or what would be a good way to incorporate running without risking overworking?
I like your idea, Nari. Go for it! Let us know how it helps you. Thanks for reading M&S!
I see in the lower days the Leg curl in both days, could I do seated curl unilateral in one of those days? If yes which one will be the best?
It would be a good idea, Antonio, and choose whichever day you like. As long as you get them done, you'll be fine. Thanks for reading M&S!
For Lunges it says 3-4 sets of 12. Is it 12 reps per leg or is it 12 altogether?
12 per leg, Marco!
Can I do this workout routine for weight loss also?
Sure can! As long as your diet is focused on weight loss, this program can help you.
looking to add the following:
Dynamic stretching before all four workouts
abs after upper
cardio after lower (trying to get lungs right for hockey season)
stretching after all four
Do you see any issue with this?
Hi, Mikel! No problems at all. Let us know how it helps.
Is this workout appropriate for cutting?
If I were to change the rep range of every exercise so that it is 8-12 would that be OK for this purpose? Or can I still use it as a cutting routine as it is?
You can use it as is, Benjamin. As long as the diet supports cutting and you keep the protein up for recovery, you'll be good to go.
Can we continue use this program after 12 weeks?
Sure can, Josip! Feel free to go 12 more if you like, then you may want to change it up based on your progress.
Why can we not run this program indefinitely?
Eventually your body will get used to the routine and progress will stall. You need different movements and routines eventually so you can keep improving.
I’m having hard time with Barbell Rows. No matter how much I try to correct my form the exercise always feels wrong and uncomfortable to me. Is it possible to switch it up with some kind of different row variation or even pull-ups?
Thanks.
Hey Jonathan, you can switch up if necessary. You training in a gym or at home? I might be able to suggest a few options if you need me to. Hope this helps!
I believe it can be, and that would be one of my suggestions. T-Bar Rows could be a good one too.