Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
4
45-60 minutes
Barbell, Dumbbells, Machines
Male & Female
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Workout Description

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.

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PHUL Notes:

  1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
  2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
  3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
  4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Workout 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

Day 1 - Upper Power

Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2 - Lower Power

Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 4 - Upper Hypertrophy

Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 5 - Lower Hypertrophy

Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12

1.7K Comments+ Post Comment

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Posted Thu, 05/13/2021 - 03:26
John

How come you have 2 rowing movements for back on the Hypertrophy day?
Is it OK to Superset the opposing muscle groups to be more time efficient? For example: Incline Bench SS with Rows and DB Flyes SS with one arm DB Row.

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Posted Thu, 05/13/2021 - 09:43
Abigail_M&S

Hey John - rows are a fantastic movement for back development. And yes, you can superset opposing muscle groups, although it is recommended to follow the workout as written.

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Posted Thu, 05/13/2021 - 10:35
John

Thanks for the quick response. Regarding rows, wouldnt a combination of pulldown/over + a row be better than just rows? Thanks again.

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Posted Mon, 05/10/2021 - 02:48
theo

hi
2 questions
first : can I do in the beginning as the last part of the warm-up lifting exercises with medium kilos like Pull - clean - jerk or snatch pull - snatch balance?
second :
can I after the end of the workout put a run or some small wod that includes aerobic exercise with some body part exercise that we exercise the same day?
eg 3 * 12 swings - burpees - rope or emom hang power clean - jerk - run
thank you

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Posted Mon, 05/10/2021 - 10:03
Abigail_M&S

Hey theo - great questions. I am going to say yes to both of those questions. Those should be great ways to up the intensity and incorporate more compound movements into your routine.

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Posted Mon, 05/03/2021 - 15:51
KT

Hi! What would be the best way to condense this into 2 sessions instead of 4? I simply am not able complete the training plan as written.

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Posted Wed, 05/05/2021 - 10:20
Abigail_M&S

Hey KT - are you limited to only 2 workouts per week? Or would you be able to do 3 workouts per week?

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Posted Wed, 05/05/2021 - 11:04
KT

There are weeks where I may be able to 3 but most weeks I can only do 2 workouts. However, my main goal is to gain strength and weight, muscle size is not too important to me.

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Posted Wed, 05/05/2021 - 11:36
Abigail_M&S

I'd suggest checking out one of our full body workouts: https://www.muscleandstrength.com/workouts/full-body

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Posted Tue, 04/27/2021 - 04:37
Lew31

I see alot of this programmes that only hit once bicep movemen each session. Can you explain why this is please?

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Posted Mon, 04/26/2021 - 09:26
Andres Rincon

I CAN'T STAY AT THE GYM FOR LONG TIME BECAUSE OF MY WORK.

HOW CAN I MIX THIS WORKOUT WITH (REST-PAUSE METHOD) ???

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Posted Thu, 04/22/2021 - 18:18
Veronica Scott

how long is the rest period between sets?

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Posted Fri, 04/23/2021 - 10:41
Abigail_M&S

Hey Veronica - for heavy, compound movements, rest will be 1-2 minutes. For the accessory work, rest will be 30-60 seconds.

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Posted Mon, 04/19/2021 - 15:06
Matt K

Have some substitution questions as I don't have cables or a leg press machine at home. Let me know what you think.

Pullup (Lat Pulldown), Bulgarian Split Squat (Leg Press), Hip Thrust (Leg Curl), Chinup (Seated Cable Row), Dips (Cable Tricep Extension), DB Side Lunge (Leg Extension), Romanian Deadlift (Leg Curl), Standing Calf Raise (Seated Calf Raise), Jump Rope (Calf Press)

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Posted Wed, 04/21/2021 - 09:27
Abigail_M&S

Hey Matt - those are all great substitutions!

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Posted Sat, 04/17/2021 - 19:38
FERNANDO J SERRANO

DO YOU RECOMMEND ANY FORM O CARDIO (HIIT)TO COMPLEMENT THIS ROUTINE AND LOWER BODY FAT

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Posted Mon, 04/19/2021 - 09:36
Abigail_M&S

Hey Fernando - you can add in cardio after your upper body workouts or on 1-2 rest days

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Posted Fri, 04/16/2021 - 19:29
Jared

What percentage of 1RM should be used initially for strength and then Hypertrophy?

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Posted Fri, 04/16/2021 - 01:07
phil

hey this workout looks great. i am actually recovering from some right shoulder pain. can i modify / slip the overhead press's and any pushing exercises that aggravate it?

phil

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Posted Fri, 04/16/2021 - 10:43
Abigail_M&S

Hey phil - yes you can.

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Posted Sun, 04/11/2021 - 07:14
Junior Perez

Should I do deload week after the 12 weeks? Starting to feel a little tired, I hit a new weight but when I went back to do it again I couldn’t hit again so I went down to keep working till I got comfortable enough to move up again

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Posted Mon, 04/12/2021 - 10:20
Abigail_M&S

Hey Junior - yes, that would be a great idea.

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Posted Wed, 04/07/2021 - 22:25
Chris Francis

So on power I should bump my weight up when I can do all 4 sets of bench with 5 reps?

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Posted Thu, 04/08/2021 - 09:55
Abigail_M&S

Hey Chris - yes

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Posted Thu, 04/01/2021 - 15:50
Ian Irvin Agner

Hi,

What worjout routine would be a good follow up to this one? I'm on my 12th week and I'm thinking if I should shift to another workout routine.

Thank you!

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Posted Tue, 04/06/2021 - 09:26
Abigail_M&S

Hey Ian - if you liked this routine and you've seen progress from it, you can repeat this program.

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Posted Tue, 03/30/2021 - 12:58
8000860

Hey guys!

It's one ofy favorite routines from this site. I'm back to it a few times a year. But I have some important questions still:

1. Deadlift in Lower Power. It should be convinient, romanian or sumo? What You think?
2. Lunge on Lower Hypertrophy. It's better to do stationary lunge, walking lunge, or the one in the video?

Thank You.

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Posted Wed, 03/31/2021 - 09:58
Abigail_M&S

Hey 8000860 - The deadlift in lower power is a conventional deadlift. The lunge in lower hypertrophy should be the one done in the video.

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Posted Tue, 03/30/2021 - 03:04
Hugo

does it matter if the days off are in a row or can it be 2 sets of 1 day off

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Posted Tue, 03/30/2021 - 12:31
Abigail_M&S

Hey Hugo - this is the recommended 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

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Posted Sun, 03/28/2021 - 03:23
Spyros

Hey, can I do cardio on my off days with my ab workout? Or can I do cardio after the weight program?

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Posted Mon, 03/29/2021 - 09:50
Abigail_M&S

Hey Spyros - yes, you can do cardio and abs on your off day or after your workout. Keep in mind, you'll want 1-2 complete rest days per week.

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Posted Wed, 03/24/2021 - 21:45
Chris Francis

If my legs are still sore from
Power day can I still do hypertrophy leg day? Or is it bad for you?

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Posted Thu, 03/25/2021 - 09:36
Abigail_M&S

Hey Chris - yes, you can still do hypertrophy leg day if your legs are sore.

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Posted Wed, 03/24/2021 - 09:42
Adam

Can I do lower day first then upper in the next day?

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Posted Wed, 03/24/2021 - 10:04
Abigail_M&S

Hey Adam - yes you can.

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Posted Wed, 03/24/2021 - 22:05
Chris Francis

Can I do legs if they’re still sore from previous leg day?

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Posted Wed, 03/24/2021 - 08:29
Jake Mikec

I've used this program for 8 weeks to bulk up and gained alot of strength and muscle but can you also cut on this program too?

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Posted Wed, 03/24/2021 - 10:05
Abigail_M&S

Hey Jake - yes you can. You'll have to switch up your calories to make sure you're eating in a caloric deficit.

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Posted Mon, 03/22/2021 - 06:07
DK

Hi, what weight should I use for Hypertrophy days compared to Power days? Should it be the same, less or more?

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Posted Mon, 03/22/2021 - 09:56
Abigail_M&S

Hey DK - power days will utilize heavier weights since the reps are lower. Hypertrophy days will use lower weights as the reps are higher.

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Posted Tue, 03/16/2021 - 22:33
Mike

Hi!

Would it be okay if i added two accessory exercises into each day? Or would it be best to stick with the program as written

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Posted Wed, 03/17/2021 - 10:21
Abigail_M&S

Hey Mike - it's best to stick to the program as written.

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Posted Mon, 03/15/2021 - 12:15
Joshua Sims

What would be a good ab workout to do with this workout?

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Posted Tue, 03/16/2021 - 10:45
Abigail_M&S
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Posted Mon, 03/15/2021 - 11:39
Joshua Sims

Is only working out 4 days a week enough for gaining a lot of muscle mass? Also will taking 2 days off in a row make me lose progress?

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Posted Tue, 03/16/2021 - 10:44
Abigail_M&S

Hey Joshua - yes, this program will help you build muscle. And no, taking 2 days off in a row will not hurt your progress. Rest and recovery is vital for muscle growth.

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Posted Wed, 03/10/2021 - 05:24
BMS

Hey! will this workout help in FAT LOSS and muscle gain? I m 46 CW is 74 kgs BF % is 23% with muscle mass of 32 Kgs my target is to be around 18% by Sept 2021. Protein intake is around 100 grams per day. I dont do cardiio. and most days calorie deficit or calorie maintenance diet Can u please suggest appropriate workout.

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Posted Wed, 03/10/2021 - 09:32
Abigail_M&S

Hey BMS - unfortunately, it is physically impossible to lose fat and gain muscle at the same time. Losing weight requires you to be in a caloric deficit while building muscle requires you to be in a caloric surplus. You can use our BMR calculator (https://www.muscleandstrength.com/tools/bmr-calculator) to determine your daily caloric needs. Then you can check out this guide on finding your macros: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...

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Posted Thu, 03/11/2021 - 05:48
BMS

Fat loss is priority for me. Can u please recommend weight training work out for fat loss?