Different fitness programs focus on different goals. Some prioritize muscle gains, while others pay more attention to gaining functional strength.
But focusing on just one will not yield maximum results. According to the American Heart Association, it’s important to engage in strength training at least twice a week [1]. Similarly, you can’t increase your muscle mass efficiently without focusing on hypertrophy principles.
So, what if there were a program that focused equally on both? That is where the Power Hypertrophy Upper Lower, or PHUL, training routine comes into the picture.
The PHUL workout program is a great transition routine to gain more strength and muscle by using your knowledge of your own body.
What is PHUL Workout and How It Works?
The term PHUL is the short form of Power Hypertrophy Upper Lower. This workout routine is developed for increasing strength and maximizing muscle hypertrophy.
In simple words, the PHUL workout combines size and strength.
Since it is a strength-oriented training program, you will hit more muscles than any other training program. That is, the primary focus of the PHUL workout routine is mainly on compound lifts. Physical compound movements are very effective at increasing muscular strength [2].
The PHUL workout routine is an upper/lower split program. Here, we divide the workout days into two upper-body and lower-body days. In total, this workout program consists of 4 workout days – two for pure strength gains and the remaining two for muscle hypertrophy.
Power Hypertrophy Upper Lower Program follows a very high-frequency training mode. Because of that, we can keep our muscles in an anabolic state throughout the week. This has some widespread benefits.
According to research, post-workout meals during this anabolic window can lower the rate of protein breakdown and improve muscle protein synthesis, leading to effective hypertrophy [3].
PHUL Workout Schedule
This is the weekly schedule of our comprehensive PHUL workout routine. The first two days of the upper-lower split will be dedicated to strength training. After that, you can take a day’s rest to allow your muscles to recover.
From there, you move on to hypertrophy training to grow your upper-body and lower-body muscles. Finally, the last two days of the week will be reserved for more rest and recovery.
- 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
Tip:
You can use progression photos and mirror images to identify the muscle groups that are growing steadily and make a note of what is not growing.
Based on the notes, you may add/replace isolation movements. Don’t be afraid to customize the original PHUL workout routine.
PHUL Workout Routine
The PHUL training program is designed to be simple but effective. We recommend that you try it if you are an intermediate or advanced lifter. Since there are only four training sessions per week, it is perfect for people who cannot hit the gym too frequently.
Below are some relevant details that you must follow while following this routine:
- Training Level: Intermediate / Advanced
- Gender: male/female
- Training Days: 4 days/week
- Routine Duration: 12 Weeks
- Cardio (optional): 45 min moderate intensity cardio/week
- Warm-up: 3 min for joints and 4 min for heating up
- Rest between sets: 60-150 sec
- Workout length: 60-90 min
The entire duration of the program is 12 weeks, and it aims to develop both – strength and muscle mass over multiple workout sessions.
Day 1: Upper Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3-4 | 3-5 |
| Incline Dumbbell Bench Press | 3-4 | 6-8 |
| Bent Over Row | 3-4 | 3-5 |
| Lat Pull Down | 3-4 | 6-8 |
| Overhead Press | 3-4 | 5-8 |
| Barbell Curl | 3 | 6-8 |
| Skullcrusher | 3 | 6-8 |
Day 2: Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3-4 | 3-5 |
| Deadlift | 3-4 | 3-5 |
| Leg Press | 4-5 | 10-15 |
| Leg Curl | 3-4 | 6-10 |
| Calf Raise | 4-5 | 15 |
Day 3: Off
Day 4: Upper Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 3-4 | 12-15 |
| Cable Crossover | 3-4 | 12-15 |
| Seated Cable Row | 3-4 | 12-15 |
| One Arm Dumbbell Row | 3-4 | 12-15 |
| Cable Lateral Raise | 3-4 | 15 |
| One Arm Dumbbell Preacher Curl | 3-4 | 12-15 |
| Cable Tricep Extension | 3-4 | 12-15 |
Day 5: Lower Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3-4 | 10-15 |
| Bulgarian Lunges | 3-4 | 10-15 |
| Leg Extension | 3-4 | 12-15 |
| Leg Curl | 3-4 | 12-15 |
| Seated Calf Raise | 3-4 | 15 |
Day 6: Off
Day 7: Off
Science Behind PHUL Workout
Muscle gain is primarily based on the total work done rather than training volume [4], whereas strength is primarily based on progressive overload [5].
This means, training with 100lbs x 15 reps for hypertrophy is equivalent to lifting 150lbs x 10 reps. If you consider only strength gain, 150lbs x 10 reps is more useful.
During hypertrophy day, you need very little warm-up and rest time to do the 100lbs x 15 reps, and you will get the same or more work done in a shorter period. Thus, you can focus more on progressive overload for strength gains on the power days.
Compared to stronglifts 5×5, 5/3/1 training programs for strength gains, the PHUL program will help you to gain strength along with better size gains because of the extra work.
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Fundamentals of PHUL workout
The PHUL workout program is based on some fundamental principles of fitness and strength/hypertrophy training.
Here are the key metrics that dictate the effectiveness of this regime.
Frequency
In a training regimen, frequency refers to how many times a week you do strength training for a particular muscle group.
The PHUL routine is a 4-day upper/lower split program in which we can train each muscle group two times per week.
Recent scientific studies confirmed that muscle protein synthesis/anabolic state of muscle remains elevated for up to 48 hours after training [6].
The power hypertrophy upper-lower program is designed in such a way that you will train the same muscle groups after 48 hours. Because of this, you can keep muscles in an anabolic state throughout the week.
Compound Exercises
The focus of the PHUL program is to increase optimal performance on main compound lifts and pack maximum muscle.
PHUL workout is developed by combining the basics of strength-oriented programs and muscle hypertrophy-oriented programs. The only way to achieve this optimal progression is heavy compound lifts.
Isolation workouts are also included in the program to improve compound lifts by maximizing muscle hypertrophy.
Basically, PHUL workout program is a powerbuilding regimen that combines elements of both powerlifting and bodybuilding to promote strength and muscular development.
Power days
The Power hypertrophy upper-lower program reserves 2 of its training days for pure strength gains. By progressive overloading and increasing time under tension, you can increase your strength significantly.
On strength days, you should do 3-4 sets of 3-5 reps of 80-95% of your 1 rep max for the compound lift.
Hypertrophy days
The remaining 2 days of the PHUL workout plan are reserved for muscle hypertrophy-oriented training. The goal of muscle hypertrophy days is to pack maximum muscle and mass.
In hypertrophy days, you will focus on bodybuilding style training. That is, you will perform more isolation movements.
As such, you should do 3-4 sets of 10-15 reps of 60-80% of your 1 rep max.
Exercise selection
In the PHUL routine, priority is given to compound lifts. All the compound lifts in this routine should remain unchanged. However, you are free to replace or insert new isolation movements based on your progress and goals.
Sets and Reps
At the beginning of the PHUL routine, it is recommended to start with a lower training volume. Exercises with low reps should be done with heavy weights, and exercises with higher reps should be completed with light weights.
Failure
You should struggle while exercising, but setting your weight cleverly is important. In the traditional bodybuilding style, failure is a vital component to maximize the effect of each set.
However, overusing this technique will harm your results. Recent studies have also concluded that always training to failure might be detrimental to your overall fitness goals and progress [7].
All sets should be completed in proper form with the ability to do 1 more rep.
Ab workout
Well-defined core muscles are essential for the aesthetic look and for building functional strength. So, we can’t exclude ab training. Ab exercises can be performed at the end of the lifting section or during off days.
Rest between sets
Each exercise has a different intensity. Based on the difficulty of the exercise, you can pick your rest time. You can rest anywhere between 60-150 sec.
PHUL Workout Spreadsheet
You can get the complete PHUL Training Program in the form of an Excel sheet for free on our website. Following the routine diligently is very important for achieving optimal results and seeing long-term gains.
To download the complete PHUL workout template as a Spreadsheet, click on the button below.
PHUL Workout PDF
You can also get our comprehensive PHUL workout template as a PDF file for free. The file can be easily printed, so you can carry a physical copy of the schedule with you at the gym.
To download the entire PDF outlining of PHUL routine, click on the button below.
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Winding Up
People often get confused between strength and hypertrophy training. By following the PHUL routine, you can focus on both muscle mass and strength gains.
To help you out, we’ve detailed everything that you need to know about this effective training module, from the schedule to the scientific principles used.
References
- Strength and resistance training exercise. (2022, August 31). www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- Hwangbo, K., Cho, S., Lee, Y., Cho, B., Kim, J., Oh, B., & Koh, H. (2013). A study of effect of the compound physical activity therapy on muscular strength in Obese women. Journal of Physical Therapy Science, 25(8), 1039–1041. https://doi.org/10.1589/jpts.25.1039
- Kumar, V., Atherton, P. J., Smith, K., & Rennie, M. J. (2009). Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology, 106(6), 2026–2039. https://doi.org/10.1152/japplphysiol.91481.2008
- Schöenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/jsc.0b013e3181e840f3
- Progression models in resistance training for healthy adults. (2009). Medicine and Science in Sports and Exercise, 41(3), 687–708. https://doi.org/10.1249/mss.0b013e3181915670
- Witard, O. C., Bannock, L., & Tipton, K. D. (2022). Making sense of muscle protein synthesis: A focus on muscle growth during resistance training. International Journal of Sport Nutrition and Exercise Metabolism, 32(1), 49–61. https://doi.org/10.1123/ijsnem.2021-0139
- Nóbrega, S. R., & Libardi, C. A. (2016). Is resistance training to muscular failure necessary? Frontiers in Physiology, 7. https://doi.org/10.3389/fphys.2016.00010
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