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Intermediate

PHUL Workout Routine

PHUL stands for power hypertrophy upper lower. Two heavy days built around sets of 3 to 5 on the main lifts, and two volume days at 8 to 12 reps, four days a week. Upper and lower sessions alternate, so each muscle gets one heavy day and one volume day a week.

4 days a week · 25 exercises · Gym · free, no account needed to read

  • quads
  • chest
  • calves
  • upper back
  • biceps
  • glutes
  • hamstrings
  • shoulders
  • triceps
  • lats
  • lower back
Try Upper Power free
Clay illustration of a leg press

Upper Power

7 exercises · ~65 min

  1. 1
    Barbell Bench PressBarbell
    4 × 3-5
  2. 2
    Bent Over Barbell RowBarbell
    4 × 3-5
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 6-10
  4. 4
    Wide-Grip Lat PulldownCable
    3 × 6-10
  5. 5
    Standing Military PressBarbell
    3 × 5-8
  6. 6
    Barbell CurlBarbell
    3 × 6-10
  7. 7
    Lying Triceps PressEZ Bar
    3 × 6-10
Customize this day

Lower Power

5 exercises · ~50 min

  1. 1
    Barbell SquatBarbell
    4 × 3-5
  2. 2
    Barbell DeadliftBarbell
    3 × 3-5
  3. 3
    Leg PressMachine
    4 × 10-15
  4. 4
    Lying Hamstring CurlMachine
    3 × 6-10
  5. 5
    Standing Calf RaisesMachine
    4 × 6-10
Customize this day

Upper Hypertrophy

7 exercises · ~55 min

  1. 1
    Incline Barbell Bench PressBarbell
    4 × 8-12
  2. 2
    Dumbbell FlyesDumbbell
    3 × 8-12
  3. 3
    Seated Cable RowsCable
    4 × 8-12
  4. 4
    One-Arm Dumbbell RowDumbbell
    3 × 8-12 each
  5. 5
    Side Lateral RaiseDumbbell
    3 × 10-15
  6. 6
    Incline Dumbbell CurlDumbbell
    3 × 8-12
  7. 7
    Triceps Overhead Extension with RopeCable
    3 × 8-12
Customize this day

Lower Hypertrophy

6 exercises · ~50 min

  1. 1
    Front Barbell SquatBarbell
    4 × 8-12
  2. 2
    Barbell LungeBarbell
    3 × 8-12 each
  3. 3
    Leg ExtensionsMachine
    3 × 10-15
  4. 4
    Seated Hamstring CurlMachine
    3 × 10-15
  5. 5
    Seated Calf RaiseMachine
    3 × 8-12
  6. 6
    Calf Press On The Leg Press MachineMachine
    3 × 8-12
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

PHUL questions, answered

What does PHUL stand for?

Power hypertrophy upper lower. Two power days and two hypertrophy days, each split into an upper and a lower session.

Is PHUL good for beginners?

It is a step past beginner. Give it a few months of consistent lifting first, since the power days call for heavy sets with clean form.

How heavy are the power days?

Sets of 3 to 5 reps on the bench, row, squat and deadlift, heavy enough that the last rep is hard but still clean. Hypertrophy days sit at 8 to 12.

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