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.\nHere's a brief overview of the PHUL program:\n\nDay 1: Upper Power\nDay 2: Lower Power\nDay 3: Rest or Cardio\nDay 4: Upper Hypertrophy\nDay 5: Lower Hypertrophy\nDay 6-7: Rest or Cardio\n\nThe 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.

The PHUL Program

Upper Power

Bench Press

Incline Bench Press

Bent Over Row

Pull-up

Barbell Curl

Lying Single Extension

Lower Power

Full Squat

Deadlift

Lever Seated Leg Press

Lever Lying Leg Curl

Lever Standing Calf Raise

Upper Hypertrophy

Incline Bench Press

Straight Back Seated Row

Fly

Bar Lateral Pulldown

Biceps Curl

Standing One Arm Extension

Lower Hypertrophy

Barbell Clean-grip Front Squat

Lever Seated Leg Press

Single Leg Split Squat

Lever Leg Extension

Lever Seated Squat Calf Raise on Leg Press Machine