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

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:

  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 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
Han Choi
Posted on: Tue, 09/05/2023 - 00:32

Thanks for provide great program i started this program yesterday i really exited thanks again! :)

Posted on: Sun, 09/03/2023 - 11:39

Hi, would it be a problem if i didnt do the lower hypertrophy?

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Posted on: Tue, 09/05/2023 - 19:37

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.

Mason Crawshaw
Posted on: Wed, 08/30/2023 - 22:08

Can I run this as a fat loss program too?

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Posted on: Tue, 09/05/2023 - 19:36

As long as your nutrition and recovery supports fat loss, yes.

Posted on: Mon, 08/21/2023 - 18:32

Hi there. Can I replace Front Squats for Regular Barbell Squats? Also, Can I replace Barbell Lunge For Dumbbell Lunges?
Thank you so much.

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Posted on: Mon, 08/21/2023 - 21:11

You mind sharing why you feel these changes are necessary?

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Posted on: Sun, 08/27/2023 - 12:13

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!

Posted on: Mon, 08/21/2023 - 21:52

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?

Posted on: Thu, 08/17/2023 - 15:34

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.

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Posted on: Mon, 08/21/2023 - 21:12
Posted on: Mon, 08/14/2023 - 20:46

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.

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Posted on: Mon, 08/21/2023 - 21:14

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.

Posted on: Sun, 08/13/2023 - 08:13

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?

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Posted on: Mon, 08/21/2023 - 21:13

I would suggest taking a few weeks to learn how to train properly before taking this program on, but yes, beginners can do it.

Posted on: Mon, 08/07/2023 - 19:17

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

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Posted on: Mon, 08/21/2023 - 21:02

Actually, I like what you have here, Sam. Great call. Hope it helps you reach all your goals. Thanks for reading M&S!

Posted on: Sun, 08/06/2023 - 05:42

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.

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Posted on: Mon, 08/21/2023 - 20:51

If it's working, run with it, Ryan. Appreciate you sharing what you're doing here.

Posted on: Thu, 08/03/2023 - 02:53

Hi, Would be ok to add an extra shoulder exercise? Maybe shoulder dumbbell press on day 4 ( upper hypertrophy)

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Posted on: Tue, 08/15/2023 - 09:56

Go for it, Rudy!

Posted on: Mon, 07/31/2023 - 14:25

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.

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Posted on: Tue, 08/15/2023 - 09:55

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!

Posted on: Thu, 07/20/2023 - 17:16

Another thing I notice is that Upper Hypertrophy day has no horizontal pull movement.

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Posted on: Fri, 07/21/2023 - 20:14

Seated cable row is a horizontal pull movement.

Posted on: Sat, 07/22/2023 - 06:47

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?

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Posted on: Sat, 07/22/2023 - 12:11

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.

Posted on: Thu, 07/20/2023 - 16:37

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.

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Posted on: Fri, 07/21/2023 - 20:16

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.

Posted on: Sat, 07/22/2023 - 06:49

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.

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Posted on: Sat, 07/22/2023 - 12:12

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.

Posted on: Thu, 07/20/2023 - 12:10

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?

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Posted on: Fri, 07/21/2023 - 20:13

I like your idea, Nari. Go for it! Let us know how it helps you. Thanks for reading M&S!

Posted on: Wed, 07/19/2023 - 23:30

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?

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Posted on: Fri, 07/21/2023 - 20:11

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!

Marco Vazquez
Posted on: Wed, 07/19/2023 - 19:07

For Lunges it says 3-4 sets of 12. Is it 12 reps per leg or is it 12 altogether?

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Posted on: Fri, 07/21/2023 - 20:11

12 per leg, Marco!

Posted on: Mon, 07/17/2023 - 15:26

Can I do this workout routine for weight loss also?

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Posted on: Fri, 07/21/2023 - 20:12

Sure can! As long as your diet is focused on weight loss, this program can help you.

Posted on: Sun, 07/16/2023 - 15:33

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?

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Posted on: Fri, 07/21/2023 - 20:13

Hi, Mikel! No problems at all. Let us know how it helps.

Benjamin Atkinson
Posted on: Sun, 07/16/2023 - 03:39

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?

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Posted on: Fri, 07/21/2023 - 20:12

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.

Posted on: Thu, 07/13/2023 - 06:51

Can we continue use this program after 12 weeks?

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Posted on: Thu, 07/13/2023 - 08:27

Sure can, Josip! Feel free to go 12 more if you like, then you may want to change it up based on your progress.

Posted on: Sun, 07/23/2023 - 17:29

Why can we not run this program indefinitely?

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Posted on: Mon, 07/31/2023 - 08:44

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.

Posted on: Mon, 07/10/2023 - 17:18

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?

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Posted on: Thu, 07/13/2023 - 08:28

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!

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Posted on: Sun, 07/23/2023 - 09:36

I believe it can be, and that would be one of my suggestions. T-Bar Rows could be a good one too.