The Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Power Hypertrophy Upper Lower (PHUL) Workout
The PHUL workout is ceneterd around the fundamental principles focused of strength and size. As a 4 day program, this routine will allow you to achieve max stregth and mass, yet is an adaptable routine based on four main principles:
Frequency. Because research shows muscle protein synthesis can be elevated for up to 48 hours following training, its ideal for each muscle to be hit more frequently than common splits targeting each main muscle group once per week. The PHUL program is designed to hit each muscle group twice per week, once for strength and once for size.
Compounds. The PHUL program focuses on the major (big) muscle movements to reach optimal progression. Although isolation movements are included in this program, the PHUL goal is to increase performance on the major lifts, as well as pack on muscle.
Power. Of the 4 day workout days, this program utilizes 2 of it’s 4 working days to focus on pure strength training. To get both bigger and stronger, it’s critical to utilize progressive overload and time under tension. These 2 days you’ll be able to use more weight on your muscle building (hypertrophy) days.
Hypertrophy. With 2 power days, your other 2 days on the PHUL program will focus on hypertrophy style training. You will be able to see strength increases and muscle size increases.
- 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
- Exercise Selection – The main compounds exercises should remain unchanged. Use substitutions for isolation movements.
- Abdominals – Ab work can be done at the end of training or on off days.
- Cardio– Cardio can be done following training or on your days off.
- Time– This workout should take about 1 hour to complete.
|Barbell Bench Press||3 to 4||3 to 5|
|Incline Dumbbell Bench Press||3 to 4||6 to 10|
|Bent Over Row||3 to 4||3 to 5|
|Lat Pull Down||3 to 4||6 to 10|
|Overhead Press||2 to 3||5 to 8|
|Barbell Curl||2 to 3||6 to 10|
|Skullcrusher||2 to 3||6 to 10|
|Squat||3 to 4||3 to 5|
|Deadlift||3 to 4||3 to 5|
|Leg Press||4 to 5||10 to 15|
|Leg Curl||3 to 4||6 to 10|
|Seated or Standing Calf Raises||3 to 4||6 to 10|
|Incline Barbell Bench Press||3 to 4||8 to 12|
|Flat Bench Dumbbell Flye||3 to 4||8 to 12|
|Seated Cable Row||3 to 4||8 to 12|
|One Arm Dumbbell Row||3 to 4||8 to 12|
|Dumbbell Lateral Raise||3 to 4||8 to 12|
|Seated Incline Dumbbell Curl||3 to 4||8 to 12|
|Cable Tricep Extension||3 to 4||8 to 12|
|Front Squat||3 to 4||8 to 12|
|Barbell Lunge||3 to 4||8 to 12|
|Leg Extension||3 to 4||10 to 15|
|Leg Curl||3 to 4||10 to 15|
|Seated Calf Raise||3 to 4||8 to 12|
|Seated or Standing Calf Raises||3 to 4||8 to 12|