107 lines
4.3 KiB
Markdown
107 lines
4.3 KiB
Markdown
---
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created: 2025-12-04
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updated: 2025-12-04
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source: https://www.muscleandstrength.com/workouts/phul-workout
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---
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# PHUL (Power Hypertrophy Upper Lower)
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Created by Brandon Campbell. A 4-day powerbuilding program that combines strength training with hypertrophy work. Ideal for intermediates who want both strength and size.
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## Schedule
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- **Day 1 (Mon):** Upper Power
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- **Day 2 (Tue):** Lower Power
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- **Day 3 (Wed):** Rest
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- **Day 4 (Thu):** Upper Hypertrophy
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- **Day 5 (Fri):** Lower Hypertrophy
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- **Day 6-7:** Rest
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---
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## Day 1: Upper Power
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| Sets | Reps | Exercise | Targets |
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| :--- | :--- | :--------------------- | :---------------------------------- |
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| 3-4 | 3-5 | Barbell Bench Press | Chest, front delts, triceps |
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| 3-4 | 3-5 | Incline Dumbbell Press | Chest (upper), front delts, triceps |
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| 3-4 | 3-5 | Bent Over Row | Lats, rhomboids, rear delts, biceps |
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| 3-4 | 3-5 | Lat Pulldown | Lats, biceps |
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| 2-3 | 5-8 | Overhead Press | Front delts, side delts, triceps |
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| 2-3 | 6-10 | Barbell Curl | Biceps |
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| 2-3 | 6-10 | Skullcrusher | Triceps |
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---
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## Day 2: Lower Power
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| Sets | Reps | Exercise | Targets |
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| :--- | :--- | :--------------- | :------------------------------------ |
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| 3-4 | 3-5 | Barbell Squat | Quads, glutes, adductors |
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| 3-4 | 3-5 | Barbell Deadlift | Glutes, hamstrings, lower back, traps |
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| 3-4 | 3-5 | Leg Press | Quads, glutes |
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| 3-4 | 6-10 | Leg Curl | Hamstrings |
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| 4 | 6-10 | Calf Raise | Calves |
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---
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## Day 3: Rest
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---
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## Day 4: Upper Hypertrophy
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| Sets | Reps | Exercise | Targets |
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| :--- | :--- | :--------------------- | :---------------------------------- |
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| 3-4 | 8-12 | Incline Barbell Bench | Chest (upper), front delts, triceps |
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| 3-4 | 8-12 | Flat Dumbbell Fly | Chest |
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| 3-4 | 8-12 | Seated Cable Row | Lats, rhomboids, rear delts, biceps |
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| 3-4 | 8-12 | One Arm Dumbbell Row | Lats, rhomboids, rear delts, biceps |
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| 3-4 | 8-12 | Dumbbell Lateral Raise | Side delts |
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| 3-4 | 8-12 | Incline Dumbbell Curl | Biceps |
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| 3-4 | 8-12 | Tricep Rope Pushdown | Triceps |
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---
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## Day 5: Lower Hypertrophy
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :---------------- | :------------------------- |
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| 3-4 | 8-12 | Front Squat | Quads, core |
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| 3-4 | 8-12 | Barbell Lunge | Quads, glutes, hip flexors |
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| 3-4 | 10-15 | Leg Extension | Quads |
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| 3-4 | 10-15 | Leg Curl | Hamstrings |
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| 3-4 | 8-12 | Seated Calf Raise | Calves (soleus) |
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| 3-4 | 8-12 | Calf Press | Calves (gastrocnemius) |
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---
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## Notes
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- **RPE:** All sets at RPE 9 (1 rep left in tank). Avoid failure to prevent overtraining.
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- **Rest between sets:** 2-3 min for compounds (up to 5 min if needed), 1-2 min for isolation.
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- **Don't change:** Main compound lifts (squat, bench, deadlift, overhead press).
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- **Can change:** Secondary compounds and isolation exercises for similar movements.
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- **Duration:** 12-week program, 4 days/week, 45-60 min per session.
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- **Progression:** Add weight when you hit the top of the rep range with good form.
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---
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## Power vs Hypertrophy Days
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| Aspect | Power Days | Hypertrophy Days |
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| ------ | ---------------- | -------------------- |
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| Goal | Strength | Muscle size |
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| Reps | 3-5 (low) | 8-15 (moderate-high) |
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| Weight | Heavy | Moderate |
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| Rest | Longer (2-5 min) | Shorter (1-2 min) |
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| Focus | Compound lifts | Volume + isolation |
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---
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## Sources
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- [Muscle & Strength - PHUL Workout](https://www.muscleandstrength.com/workouts/phul-workout)
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- [Hevy - Complete Guide to PHUL](https://www.hevyapp.com/phul-power-hypertrophy-upper-lower/)
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- [StrengthLog - PHUL Workout Routine](https://www.strengthlog.com/phul-workout-routine/)
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