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.
Recommended: Need help building muscle? Take our Free Muscle Building Course
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 |
2.1K Comments
Can i add 5th Day for arms HyperTrophy (lagging part)?
2 biceps exercises
3 triceps
1 shrugs
I like it. Just don't go crazy on volume. Get in, do the work, get out.
Hi friends!
1--Is it ok to use barbell/Z bar instead of dumbells for every exercise?
2--Also, is it Ok to do reverse pyramid sets. So...
1-80x6
2-70x10
3-65x11
Barbells is fine if that is what you got to work with.
Reverse pyramids are ok occasionally, but challenge that muscle to work harder by lifting heavier later more often. Hope this helps!
Would it be beneficial to add a volume finisher on hypertrophy days for any of my lagging areas (ex. Cable flies)
It would. Keep it to isolation movements (like cable flyes) and focus on contractions and stretches. 20 slow reps is better than 30 fast reps. Make sense?
Hey guys what’s the best workout plan to do after completing hypertrophy? If hypertrophy is working for me can I keep doing different hypertrophy routines ? Thanks alot love this website
This should help, Kyle. Thanks for reading M&S and Happy New Year!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi Roger,
Sometimes the power racks at my gym get busy. Is it ok to do all the big moves in a row e.g barbell rows, shoulder press and bench first, then all the remainder exercises after?
I get that, Kev. Do what you gotta do to get the work in. It certainly beats skipping them.
Let us know how you do on this one, and thanks for reading M&S!
Hello, what is the best warm up before you execute thid workout? Thanks
Go with this, Christian.
https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
Hey, Roger!
After a year and a few months in the gym I have made some progress of which I am proud. However, I have noticed that I am used to my current PPL split and this not only takes away some of the joy but slows down my progress as well. As a working student my schedule is quite dynamic but I am wondering, depending on my recovery, there should be no issue in running the program with rests of only one day, right? That said, In the first week I will rest on Saturday and start again on Sunday, thus mixing up the days of the week. To note, I am currently in the early days of my second bulk and plan to run the program alongside it. Thank you in advance!
As long as your recovery is not compromised, it should be fine. Good luck and let us know how it goes.
I’ve been training for a couple years and looking to find something to fit my current work schedule. My goals I think I have currently right now are slight recomp and some fat loss but putting on muscle. Ideal for me?
This would serve you well, Mason. Try it and let us know how you like it. Thanks for reading M&S!
Do you see any issues with lite cardio after each lift? Currently doing 30 mins on the treadmill with the speed set to 3mph and incline at 12
I actually think it would be beneficial, Selas. Do it!!!
Thanks for reading M&S!
Hi there,
I am a fair bit too tall for the lat pull-down machine; the weights are at rest with my elbows still bent. I have been replacing that exercise with weighted pull-ups. Is that a reasonable replacement or is there something else i could do instead?
I actually prefer that myself, Brad, so feel free to do that going forward. Thanks for reading M&S!
I would like to participate in MMA on the 6th day.
Would this be too much volume, or does it count as cardio?
Count it as cardio, Robin. If it's too much, take a cardio session out so you can still do MMA.
Hi my friend,
I just finished this workout and I have great improvements regarding hypertrophy! What do you recommend next for the same goal?
This will help you find your next program. https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Also for future reference: please don't leave multiple posts of the same comment. They have to be approved and it only delays me responding.
On day 4, are the barbell lunges 8-12 reps total or per leg?
Per leg, Nick.
What’s the difference between this program and a powerbuilding program?
Not sure what powerbuilding program you're comparing this to, Luke. There are several versions of it nowadays. This one particularly has more volume, more specific movements to bring up bodyparts, and the reps are higher on some movements. Hope this helps!
I like this program but can it be used for body recomposition by adding cardio? Or should I focus on a fat loss program first?
As long as you do cardio and follow a sound nutrition plan, it can help with recomposition as well.
How long should the rest be in between sets?
90 seconds between sets and exercises.
Why are there way more upper body exercises than lower body exercises?
I'm afraid I don't know the answer to that. If you feel the need to add more to the lower hypertrophy day, do whatever exercises your gym has available. Just follow a similar rep/set scheme.
More independent muscles/muscle groups to cover in the upper extremities, maybe? Takes more movements to hit them all; compared to the lower. Best answer I can think of.
I've been looking for a good three day split, which includes some elements of power and hypertrophy training, however not finding much. The exercises and layout looks good but I cannot accommodate a 4 day split. What are your thoughts on alternating the lower power and lower hypertrophy on a Wednesday workout. Leaving upper power on Mondays and upper hypertrophy on Fridays? Will that split make much of a difference to legs?
You likely won't notice as much development of the leg muscles, but if that isn't a priority for you, then feel free to do that split. You could also do a two week cycle so you have more balance. An example may look like this:
Week 1
Day 1: Upper Power
Day 2: Lower Power
Day 3: Upper Hypertrophy
Week 2
Day 1: Lower Power
Day 2: Upper Hypertrophy
Day 3: Lower Hypertrophy
Hope this helps.
Legs is a priority for me, however your mixup looks like a good start. I will give it a go! Thanks for your help
Hi Roger,
I just completed 12 weeks of the M&S "6 Day Push/Pull/Legs Powerbuilding Workout Split". I am on TRT and thought that the volume wouldn't effect me, but I was feeling pretty worn out by the end of the 12 weeks. So, I started this PHUL workout this week, but I'm a little nervous about few days and lesser volume. Should I see comparable gains between both programs?
Thanks
Believe it or not, Brad, after doing so much volume, this one may actually help you more because you're using more intensity, which the body will have to adapt to. Dive in this one head first. Thanks for choosing M&S!
Hi Roger.. Thank you for your effort.
I am starting this program next week. Do you think the order of exercises matter here? For example in the upper power day can I finish all barbell exercises first then move to dumbbells and machines?
Or it's better to finish each muscle group at a time the move to another?
Thanks
What's good, Shebab? Thanks for reading M&S!
Brandon likely put these in the order he did because he felt it was the best order. Personally, I think as long as the first movement in the workout done before the others, then you can likely do the rest as you see fit. I get wanting to finish barbell work before going to the dumbbell rack or staying in the machine area of the gym if that is how it's laid out. The most important part is staying consistent, so don't quit.
Let us know how it goes!
I want to focus on Hypertrophy. Can i change it up by putting the reps on power days the same as Hypertrophy days?
You could try that and see how it works, Joey. I feel it would help you gain size. Let us know how it goes. Thanks for reading M&S!
Hi Roger!thanks to everyone who works on this wonderful website.
I just have a doubt... Where should I incorporate exercises for the lagging parts? I am following this programme since 7 months and the results on both strength and hypertrophy are good, but what If I concentrate just in 1 lower day and let the other one for lagging part?. So..
1-power upper
2-power lower
3-REST
4-lagging part (arm day)
5-hyperthrophy upper
Switch your Hypertrophy Upper and Lagging Part days. You don't want to pre-exhaust the arms by training them on their own, then sacrifice their assistance on the hypertrophy upper body workout. Switch those two, and I say go for it.
Hi! Really love this program! However, i feel like 1 bicep and 1 tricep exercise per workout is a bit minimal. Can i add one per workout? Or can i do the upper power workout one additional time Every week, so that i would be workout out 5 times Every week?
I would say add one for each, Lyder. That may be better for you.
Excuse me again.Another question that I couldn't find clarified in the other comments.
The reps range 3/5 does it mean that one has to go like this?
333
334
344
444
445
455
555 and rinse or am I wrong?
Any of those would work. As long as each set is within the 3-5 rep range, do what you can. I would personally go 5, 4, 3, myself, but any of those are okay.