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.

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
  1. Exercise Selection – The main compounds exercises should remain unchanged. Use substitutions for isolation movements.
  2. Abdominals – Ab work can be done at the end of training or on off days.
  3. Cardio– Cardio can be done following training or on your days off.
  4. Time– This workout should take about 1 hour to complete.
breckenridge body fat testing workputs
Day 1  
Upper Power
Barbell Bench Press3 to 43 to 5
Incline Dumbbell Bench Press3 to 46 to 10
Bent Over Row3 to 43 to 5
Lat Pull Down3 to 46 to 10
Overhead Press2 to 35 to 8
Barbell Curl2 to 36 to 10
Skullcrusher2 to 36 to 10
Day 2  
Lower Power
Squat3 to 43 to 5
Deadlift3 to 43 to 5
Leg Press4 to 510 to 15
Leg Curl3 to 46 to 10
Seated or Standing Calf Raises3 to 46 to 10
Day 4  
Upper Hypertrophy
Incline Barbell Bench Press3 to 48 to 12
Flat Bench Dumbbell Flye3 to 48 to 12
Seated Cable Row3 to 48 to 12
One Arm Dumbbell Row3 to 48 to 12
Dumbbell Lateral Raise3 to 48 to 12
Seated Incline Dumbbell Curl3 to 48 to 12
Cable Tricep Extension3 to 48 to 12
Day 5  
Lower Hypertrophy
Front Squat3 to 48 to 12
Barbell Lunge3 to 48 to 12
Leg Extension3 to 410 to 15
Leg Curl3 to 410 to 15
Seated Calf Raise3 to 48 to 12
Seated or Standing Calf Raises3 to 48 to 12