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Power Hypertrophy Upper Lower (PHUL) Workout Method
The Power Hypertrophy Upper Lower (PHUL) workout method is a structured and balanced training program designed to build both strength and muscle size (hypertrophy). It’s a combination of powerlifting and bodybuilding principles, making it ideal for lifters looking to increase strength while also improving muscle mass. This program splits training days between upper and lower body exercises and focuses on both power and hypertrophy to ensure well-rounded development.
Key Principles of PHUL
- Power and Hypertrophy Split: The PHUL program is divided into four weekly workouts—two power-based days and two hypertrophy-based days. The power days focus on heavy compound movements to improve strength, while hypertrophy days emphasize moderate weights with higher volume for muscle growth.
- Upper and Lower Body Focus: The program is split into upper-body and lower-body sessions. This ensures balanced development across all major muscle groups.
- Compound and Isolation Movements: PHUL incorporates heavy, compound lifts for strength and a mix of compound and isolation exercises for hypertrophy. This provides the benefits of strength gains and muscle growth simultaneously.
- Progressive Overload: As with most effective programs, PHUL relies on progressive overload, where you gradually increase the weight or volume to continue challenging your muscles and stimulate growth.
Benefits of PHUL
- Strength and Hypertrophy: The program is unique in its ability to build both strength and size. Power days increase your ability to lift heavier weights, while hypertrophy days enhance muscle size.
- Well-Rounded Program: PHUL is highly balanced, with equal focus on the upper and lower body. This ensures proportional development.
- Improved Athleticism: The combination of strength and size training improves overall athletic performance, making you not only bigger but also stronger and more powerful.
- Flexibility: While structured, PHUL allows some flexibility in exercise selection. You can switch up accessory exercises based on your goals or preferences.
PHUL Weekly Workout Split
The PHUL program typically follows a 4-day-per-week split. Each week will consist of two power-focused days and two hypertrophy-focused days, alternating between upper and lower body. Here’s a typical layout:
- Day 1: Upper Body Power
- Day 2: Lower Body Power
- Day 3: Rest
- Day 4: Upper Body Hypertrophy
- Day 5: Lower Body Hypertrophy
- Day 6: Rest
- Day 7: Rest
Day 1: Upper Body Power
- Exercise 1: Barbell Bench Press – 3 sets of 3-5 reps
- Exercise 2: Barbell Overhead Press – 3 sets of 3-5 reps
- Exercise 3: Barbell Row – 3 sets of 3-5 reps
- Exercise 4: Weighted Pull-Ups – 3 sets of 3-5 reps
- Accessory: Barbell Curl – 3 sets of 6-8 reps
- Accessory: Triceps Pushdown – 3 sets of 6-8 reps
Day 2: Lower Body Power
- Exercise 1: Barbell Squat – 3 sets of 3-5 reps
- Exercise 2: Deadlift – 3 sets of 3-5 reps
- Exercise 3: Leg Press – 3 sets of 6-8 reps
- Accessory: Romanian Deadlift – 3 sets of 6-8 reps
- Accessory: Standing Calf Raise – 4 sets of 8-10 reps
Day 4: Upper Body Hypertrophy
- Exercise 1: Incline Dumbbell Bench Press – 3 sets of 8-12 reps
- Exercise 2: Seated Dumbbell Shoulder Press – 3 sets of 8-12 reps
- Exercise 3: Lat Pulldown – 3 sets of 8-12 reps
- Exercise 4: Chest Supported Row – 3 sets of 8-12 reps
- Accessory: Dumbbell Bicep Curl – 3 sets of 10-12 reps
- Accessory: Skull Crushers – 3 sets of 10-12 reps
- Accessory: Lateral Raises – 3 sets of 10-15 reps
Day 5: Lower Body Hypertrophy
- Exercise 1: Front Squat – 3 sets of 8-12 reps
- Exercise 2: Bulgarian Split Squats – 3 sets of 8-12 reps
- Exercise 3: Leg Curl – 3 sets of 8-12 reps
- Exercise 4: Hip Thrusts – 3 sets of 8-12 reps
- Accessory: Seated Calf Raise – 4 sets of 12-15 reps
- Accessory: Leg Extension – 3 sets of 10-12 reps
Step-by-Step Guide to PHUL Training
- Power Days: Focus on performing compound exercises for low repetitions (3-5 reps) with heavy weights. These days are meant to improve your strength in foundational lifts like bench press, squats, and deadlifts.
- Hypertrophy Days: Perform a mix of compound and isolation exercises with higher reps (8-12). Use moderate weights and focus on achieving strong muscle contraction and maintaining good form.
- Progressive Overload: Increase your weights gradually. For power days, add 2.5-5 lbs (1-2 kg) when you can complete all sets with proper form. For hypertrophy days, focus on increasing volume or adding weight when you can complete all sets at the high end of the rep range.
- Rest Between Sets: For power days, rest for 2-3 minutes between sets to fully recover. On hypertrophy days, rest for 60-90 seconds to keep intensity high and maximize muscle growth.
- Accessory Work: These exercises target smaller muscle groups or areas needing more work. They are essential for injury prevention and balanced growth.
Recommended Reps, Sets, and Rest
- Power Days: 3-5 sets of 3-5 reps for compound movements; 6-8 reps for accessory work
- Hypertrophy Days: 3-4 sets of 8-12 reps for main lifts; 10-15 reps for accessory exercises
- Rest Periods: 2-3 minutes for power lifts, 60-90 seconds for hypertrophy exercises
Pro Tips for Success
- Prioritize Compound Movements: These exercises (e.g., squats, deadlifts, bench presses) should be your focus as they build the most muscle and strength.
- Stay Consistent: PHUL requires consistent effort over time. Stick to the program and trust the process to see strength and hypertrophy gains.
- Track Your Progress: Keep a workout log to track weights, sets, and reps. This helps ensure you’re making progress and helps you know when to increase weight.
- Proper Nutrition: For hypertrophy, ensure you’re in a caloric surplus with plenty of protein. For strength gains, maintain a balanced diet that supports recovery and energy.
- Focus on Recovery: The intensity of PHUL means recovery is vital. Get enough sleep, hydrate, and manage stress to allow your muscles to repair and grow.
Common Mistakes to Avoid
- Skipping Warm-Ups: Always perform a proper warm-up to prepare your body for the heavy lifts, especially on power days. Dynamic stretches and lighter sets of the main lifts are recommended.
- Overtraining: While PHUL is challenging, it’s important not to train too frequently or add excessive volume. Stick to the prescribed schedule to avoid burnout or injury.
- Neglecting Accessory Work: These exercises may seem less important, but they play a vital role in overall muscle balance and injury prevention.
- Not Progressive Overloading: Failing to increase weights or reps over time will stall your progress. Push yourself but within safe limits.
- Poor Form: With heavy weights on power days, it’s tempting to sacrifice form to lift more. Always prioritize proper technique to avoid injury and ensure long-term success.
The Power Hypertrophy Upper Lower (PHUL) workout method is a highly effective program for those looking to improve both strength and muscle size. By blending powerlifting and bodybuilding principles, it offers the best of both worlds, making it ideal for beginners and intermediate lifters who want a balanced and effective approach to building their physique. Stick with it, focus on progressive overload, and ensure proper recovery, and you’ll see great results in both strength and muscle growth.
