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.

Check Out The PHAT Workout Routine

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 1Upper Power
ExerciseSets x Reps
Barbell Bench Press4 x 3-5
Incline Dumbbell Bench Press4 x 3-5
Bent Over Row4 x 3-5
Lat Pull Down4 x 6-10
Overhead Press3 x 5-8
Barbell Curl3 x 6-10
Skullcrusher3 x 6-10
Day 2Lower Power
ExerciseSets x Reps
Squat4 x 3-5
Deadlift4 x 3-5
Leg Press4 x 10-15
Leg Curl3 x 6-10
Seated or Standing Calf Raises3 x 6-10
Day 4Upper Hypertrophy
ExerciseSets x Reps
Incline Barbell Bench Press4 x 8-12
Flat Bench Dumbbell Flye4 x 8-12
Seated Cable Row4 x 8-12
One Arm Dumbbell Row4 x 8-12
Dumbbell Lateral Raise4 x 8-12
Seated Incline Dumbbell Curl4 x 8-12
Cable Tricep Extension4 x 8-12
Day 5Lower Hypertrophy
ExerciseSets x Reps
Front Squat4 x 8-12
Barbell Lunge4 x 8-12
Leg Extension4 x 10-15
Leg Curl4 x 10-15
Seated Calf Raise4 x 8-12
Seated or Standing Calf Raises4 x 8-12