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