Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
4
45-60 minutes
Barbell, Dumbbells, Machines
Male & Female
download pdfDownload 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.

PHUL Notes:

  1. 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.
  2. 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.
  3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
  4. 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

 

1.1K Comments+ Post Comment

No Profile Pic
Posted Thu, 06/07/2018 - 22:33
michael

Hey Josh, great program. I'm just wondering about the power and hypertrophy days and weight progression.

For the power days i understand you want to try lift heavy for 3-5 reps, so say for example i bench 50kg on upper power day, when it comes to the hypertrophy day am i following 2 different weight progressions? So like bench 30kg for 8-12 reps on hypertrophy but raise the weight on upper power? Am i understanding correctly.

JoshEngland's picture
Posted Fri, 06/08/2018 - 08:50
JoshEngland

Hi Michael,

Progression will look different for everyone. Personally, I started using the same weight for all of my hypertrophy sets and I tried to increase the weight used on at least one set during each week. For the power sets, I tried to increase the weight used on each set for each workout.

Hope this helps!

No Profile Pic
Posted Thu, 06/07/2018 - 19:56
Dan

My bench is not going up.. what to do?

No Profile Pic
Posted Tue, 06/05/2018 - 13:44
Samuel Carvalho

Hi! Should I take 2-3 minutes rest on strenght days and 1 minute on hyperteophy days?

JoshEngland's picture
Posted Tue, 06/05/2018 - 14:02
JoshEngland

Hi Samuel,

Yep! That'll work.

No Profile Pic
Posted Mon, 06/04/2018 - 22:24
Pete

Hi i’m Following this program and my bench has been stuck...
Here are my stats:
On day 1:
145 for 5
150 for 5
155 for 4
160 for 3

I have been stuck on this. I cannot do more reps that last set... i’ve done the same thing 3 times now.
My diet is on and off but increasing weight slightly at about 134lbs in weight
What should I do to stop this plateau? Change sets reps?
Thanks

No Profile Pic
Posted Tue, 06/05/2018 - 11:04
Pete

Reply

No Profile Pic
Posted Tue, 06/12/2018 - 06:35
Alex

How about throwing in max lifts for bench once a week for 3-4 weeks. I learned in the past that incorporating max (1 rep) lifts helped me to overcome a plateau.

JoshEngland's picture
Posted Tue, 06/12/2018 - 08:29
JoshEngland

Hi Alex,

Not a bad idea for some - go for it!

No Profile Pic
Posted Mon, 06/04/2018 - 12:58
Jarred

What sorts of cardio should we do with this workout?

JoshEngland's picture
Posted Mon, 06/04/2018 - 14:05
JoshEngland

Hi Jarred,

What ever sorts of cardio you enjoy doing and at an intensity that won't inhibit your ability to recover.

No Profile Pic
Posted Mon, 06/04/2018 - 15:52
Dave Cadet

Can you use this workout to lose weight ?

JoshEngland's picture
Posted Mon, 06/04/2018 - 16:07
JoshEngland

Hi Dave,

Absolutely, especially if you pair it with a slight calorie deficit.

Hope this helps!

No Profile Pic
Posted Wed, 06/06/2018 - 14:45
Michael

Hello Josh,
how long should i rest between the sets? There are so many recommendation from 30s to 3 minutes, what is ideal for this Plan?
Thank you.

JoshEngland's picture
Posted Wed, 06/06/2018 - 14:50
JoshEngland

Hi Michael,

Personally, I'd go with 3-5 Mins on the strength sets and 30-60 secs on the hypertrophy and accessory sets.

Hope this helps!

No Profile Pic
Posted Fri, 06/01/2018 - 20:43
Rock

Am looking to get bigger and stronger
Is this good for strength and muscle mass ?
and is this enough for every muscle?
Appreciated !

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:53
JoshEngland

Hi Rock,

Yep!

Best of luck!

No Profile Pic
Posted Thu, 06/07/2018 - 08:39
Rock

Thank u sir

No Profile Pic
Posted Fri, 06/01/2018 - 12:43
Erik Frangos

When doing this should we expect to do Day 1 & 2 at 90% of our 1RM and Day 4/5 at 80% of our 1RM?

JoshEngland's picture
Posted Fri, 06/01/2018 - 16:00
JoshEngland

Hi Eric,

85-100% of your working max for that rep range and 75-85% of your working max for the rep ranges on days 4/5.

Hope this helps!

No Profile Pic
Posted Fri, 06/01/2018 - 01:46
Steve

Hey Josh,
I just finished my 12 weeks with this workout Nd seen great results! Any recommendations for a routine similar to this but maybe a step above? Say from Intermediate to advanced? Thank you!

JoshEngland's picture
Posted Fri, 06/01/2018 - 08:40
JoshEngland

Hi Steve,

That's awesome! Congrats on your progress!

Have you given MAUL a try? It's a pretty solid next step:

https://www.muscleandstrength.com/workouts/maul-workout

Hope this helps!

No Profile Pic
Posted Wed, 05/30/2018 - 09:18
Hristijan

Hey there, this program seems to be exactly what I was looking for but I was wondering. Can it be done every second day instead of gym/gym/rest/gym/gym/rest/rest ?

JoshEngland's picture
Posted Wed, 05/30/2018 - 09:26
JoshEngland

Hi Hristijan,

Not sure if I understand your question. But so long as you are taking a rest day after every 2 training days at least, that should be fine.

Hope this helps!

JoshEngland's picture
Posted Thu, 05/31/2018 - 09:23
JoshEngland

Hi Hristijan,

Sure, that should be fine. Personally, when I've ran this program, I've ramped up my sets and included warm ups. After warming up, I'd do 5 sets of 5 gradually increasing the weight when possible. But, at the end of the day, it's up to the user of the program to use their own discretion and customize the program to best fit their needs.

Hope this helps!

No Profile Pic
Posted Thu, 05/31/2018 - 12:01
Hristijan

Alrighty thanks for your time :)

No Profile Pic
Posted Wed, 05/30/2018 - 12:36
Hristijan

I meant doing it for example Monday, Wednesday, Friday, Sunday instead of Monday, Tuesday, Thursday, Friday.
Also I had a question about the weight. Should it be the same for each set (other than the warmup) or add more each set?

No Profile Pic
Posted Tue, 05/29/2018 - 17:43
Steve

Hi Josh. I’m 57 years old so would it be ok to replace deadlifts with rack pulls only because I have a little problem with my lower back. Thanks

JoshEngland's picture
Posted Wed, 05/30/2018 - 09:24
JoshEngland

Hi Steve,

Sure that should be a fine adaptation to this program.

Hope this helps!

No Profile Pic
Posted Mon, 05/28/2018 - 16:01
Justin

Hi,
There are not many bicep building moves in this program besides barbell curls. Should I be adding my own moves?
Thanks!

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:14
JoshEngland

Hi Justin,

You can, however it might not be necessary. Plus, the biceps are worked indirectly through a number of the larger compound lifts.

Hope this helps!

No Profile Pic
Posted Sun, 05/27/2018 - 15:44
Christian Bota

Hello! Lately. I've been thinking on introducing some new excercises into this programme, but I don't want to overdo it! I want to respect as it is written. I was thinking about how to do chest cable crossovers and face pullups. What do you think? Should i do like one week flyes, one week crossovers, one week lateral raises and one week pullups, or both the same time?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:15
JoshEngland

Hi Christian,

Those should be fine additions to this program. Feel free to add them in however it best fits your individual schedule.

Hope this helps!

JoshEngland's picture
Posted Thu, 05/31/2018 - 09:11
JoshEngland

Hi Christian,

It is doubtful. You'll still be hitting those muscle groups with the other moves within this program.

Hope this helps!

No Profile Pic
Posted Tue, 05/29/2018 - 12:44
Christian Bota

so is it okay to do one week lateral one week face pulls and just the same with flyes and chest?

JoshEngland's picture
Posted Tue, 05/29/2018 - 14:06
JoshEngland

Hi Christian,

Yes, that should be fine.

Hope this helps!

No Profile Pic
Posted Thu, 05/31/2018 - 06:19
Christian Bota

oh and one more thing sir: will I lose my flyes muscle progress(I don't know how it is called, I think outter chest) due to doing it only once at two weeks ? same for face pulls/lateral raises. thanks in advance!

No Profile Pic
Posted Sun, 05/27/2018 - 15:32
Sid

Thanks for this program. I start on PHUL this week after running over 10 cycles of AllPro.
I just have a few doubts regarding progression and reps.
1. Are the work weights to be increased over cycles? For example, if I work my way up to a certain SetxRep target on all exercises listed in the program (both hypertrophy and power) over, say, a 5 week period, do I add weights across all sets and start over? Or alternatively, do I progress at different speeds for different lifts, for example, on squats I add weight every 6 weeks, while on bicep curls I add weight every 3 weeks. Which approach would you consider optimal?

2. I know you've mentioned rep and set ranges without giving a definite number so as to leave it to the discretion of the reader. But I'm someone who benefits greatly from following the instructions of more experienced and knowledgeable lifters without making any tweaks myself. Therefore, it would be great if you'd recommend optimal SetxRep targets, at least for the compound movements Squat, Bench, Deadlift, OHP and Front Squat :). For context, I'm 200lbs and starting PHUL with lifts of (theoretical 1rm) B225/S290/D290.

No Profile Pic
Posted Tue, 05/22/2018 - 13:06
Robert

Where does the hamstring come into this training program?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:18
JoshEngland

Hi Robert,

Both directly and indirectly on both of the leg days.

Hope this helps!

No Profile Pic
Posted Mon, 05/21/2018 - 08:52
samir

Hi , this program sounds very promising but what is the weight i should use on the the different days ( strength and hypertrophy ). should it be more on strength days and less on hypertrophy ? i am confuse for that part
Thanks

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:16
JoshEngland

Hi Samir,

Yes, that is correct.

Hope this helps!

No Profile Pic
Posted Fri, 05/18/2018 - 06:24
hamdan

I have been training for less than a year with a program that I started at the start: day1: chest and back day 2: shoulders and armsday3: legs day4 rest and repeat.
I am at a level where I can do 47 to 56 sets.
I use he pyramid style where as the weight increases reps decrease and as I move through the weeks I increase the weights.
however now i feel that i am not gaining size and know that my progress is slow
i am at 180 cm of height and just under 15 percent body fat also 38 kg of muscle

No Profile Pic
Posted Thu, 05/17/2018 - 23:50
Karyn

Do we repeat the week shown above for all 12 weeks?

Thanks

JoshEngland's picture
Posted Fri, 05/18/2018 - 09:25
JoshEngland

Hi Karyn,

Yes, that is correct.

Hope this helps!

No Profile Pic
Posted Thu, 05/17/2018 - 14:56
Zoey

So the entire 12 weeks consist of these 4 workouts? It would seem that it would change somewhere after a month. I'm just used to having change. Unless there is somewhere else I can find more variation.

JoshEngland's picture
Posted Fri, 05/18/2018 - 09:27
JoshEngland

Hi Zoey,

Yes, that is correct. Other fitness platforms have promoted the need to change your workouts on a regular basis, however - this is not necessary.

Maintaining some consistency for a longer training phase will actually allow you to track your workouts better, which will lead to better results over time if you consistently try to beat your last training session.

Hope this helps!

No Profile Pic
Posted Sat, 06/16/2018 - 13:19
Dheyaa

Hello sir,
Why there are no exercises lower the chest just to the top and middle What should I do if my lower chest is weak please advise.?

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:49
JoshEngland

Hi Dheyaa,

Because the entire chest is targeted in the compound lifts listed in this program. If you feel you need to incorporate decline presses, feel free to do so.

Hope this helps!

No Profile Pic
Posted Tue, 05/15/2018 - 10:11
kris

Anyway of making this into 3 day ? thanks

kris