Develop both strength and size in this 4-day split based on fundamental compound movements. Do bodybuilding and powerlifting, both, to be at your finest.
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate
Program Duration 12 weeks
Days Per Week 4
Time Per Workout 45-60 minutes
Equipment Required Barbell, Dumbbells, Machines
Target Gender Male & Female
Recommended Supplements Whey Protein Powder, Creatine, Beta-Alanine, Citrulline Malate, Pre-Workout (optional)
Author Brandon Campbell
Workout PDF Download Workout
Power Hypertrophy Upper Lower (PHUL) Exercise
The PHUL exercise is based on the basic principles of strength and size. This 4-day program will help you get both these results in a simple adjustable routine constructed off the following principles:
Frequency. Studies have demonstrated that muscle protein synthesis (MPS) is raised for up to 48 hours after exercising. That would make it great for you to hit each muscle more often than a usual split once a week. The PHUL program is intended to hit each muscle group twice in seven days.
Compounds. For maximum progress, the PHUL program focuses on the main compound movements. While isolation movements are also included in this program, the fundamental objective is to improve performance on the main lifts and pack on pounds of muscle.
Power. To concentrate on pure strength training, this program uses 2 of its four working days. Using progressive overload and time under stress is the secret to getting stronger and bigger. These two days will prove that you can use more weight on the days of your hypertrophy.
Hypertrophy. In addition to 2 power days, the other two days on the PHUL program will concentrate on hypertrophy (bodybuilding) style exercising. This way, both your strength and size, will increase.
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1. Sets and Reps – When initially starting this program, it is recommended to begin with a lower total volume until you get used to the workload.
2. Failure – All sets should be finished with at least one rep “left in the tank.” This means you should battle to complete your heavier sets, however, not to the point that you can’t get your target reps.
3. Exercise Selection – The essential compounds should remain unchanged; however, substitutions may be made for similar exercises if needed.
4. Abdominal – Ab work could be done on off days or at the end of the exercise.
Day 1: Upper PowerDay 2: LowerDay 3: Upper HypertrophyDay 4: Lower HypertrophyDay 5: OffDay 6: Off
Day 1Upper Power
ExerciseSetsRepsBarbell Bench Press3-43-5Incline Dumbbell Bench Press3-46-10Bent-Over Row3-43-5Lat Pull Down3-46-10Overhead Press2-35-8Barbell Curl2-36-10Skullcrusher2-36-10
Day 2Lower Power
ExerciseSetsRepsSquat3-43-5Deadlift3-43-5Leg Press3-510-15Leg Curl3-46-10Calf Exercise46-10
Day 3Upper Hypertrophy
ExerciseSetsRepsIncline Barbell Bench Press3-48-12Flat Bench Dumbbell Flye3-48-12Seated Cable Row3-48-12One Arm Dumbbell Row3-48-12Dumbbell Lateral Raise3-48-12Seated Incline Dumbbell Curl3-48-12Cable Tricep Extension3-48-12
Day 4Lower HypertrophyExerciseSetsRepsFront Squat3-48-12Barbell Lunge3-48-12Leg Extension3-410-15Leg Curl3-410-15Seated Calf Raise3-48-12Calf Press3-48-12