Program
The PHUL Program
The PHUL (Power Hypertrophy Upper Lower) program is a popular strength training program that combines power and hypertrophy training for all major muscle groups. The program is typically performed four days a week, with two upper-body and two lower-body workouts.
Here's a brief overview of the PHUL program:
Here's a brief overview of the PHUL program:
Day 1: Upper Power
Day 2: Lower Power
Day 3: Rest or Cardio
Day 4: Upper Hypertrophy
Day 5: Lower Hypertrophy
Day 6-7: Rest or Cardio
Day 2: Lower Power
Day 3: Rest or Cardio
Day 4: Upper Hypertrophy
Day 5: Lower Hypertrophy
Day 6-7: Rest or Cardio
The program combines heavy lifting for low reps (power) with moderate lifting for higher reps (hypertrophy) to build both strength and muscle size. It is suitable for intermediate to advanced lifters who are looking to make gains in both strength and muscle mass.
U
Upper Power
Aim at 2-3 Reps In Reserve
Bench Press
3 sets - 3-5 reps
Incline Bench Press
3 sets - 6-8 reps
Bent Over Row
3 sets - 5 reps
Pull-up
3 sets - 6 reps
Barbell Curl
2 sets - 8 reps
Lying Single Extension
2 sets - 8 reps
L
Lower Power
Full Squat
3 sets - 3-5 reps
Deadlift
3 sets - 3-5 reps
Lever Seated Leg Press
3 sets - 6 reps
Lever Lying Leg Curl
2 sets - 8 reps
Lever Standing Calf Raise
2 sets - 16 reps
U
Upper Hypertrophy
Incline Bench Press
3 sets - 8-12 reps
Straight Back Seated Row
3 sets - 8-12 reps
Fly
3 sets - 8-12 reps
Bar Lateral Pulldown
3 sets - 8-12 reps
Biceps Curl
3 sets - 8-12 reps
Standing One Arm Extension
3 sets - 8-12 reps
L
Lower Hypertrophy
Barbell Clean-grip Front Squat
3 sets - 8-12 reps
Lever Seated Leg Press
3 sets - 8-12 reps
Single Leg Split Squat
6 sets - 8-12 reps
Lever Leg Extension
3 sets - 8-12 reps
Lever Seated Squat Calf Raise on Leg Press Machine
3 sets - 16 reps
Workouts in program
U
Upper Power
6 Exercises
L
Lower Power
5 Exercises
U
Upper Hypertrophy
6 Exercises
L
Lower Hypertrophy
5 Exercises