Power Hypertrophy Upper Lower (PHUL) Workout Method
Power Hypertrophy Upper Lower (PHUL)
Key Principles of PHUL
- Power and Hypertrophy Split
- Upper and Lower Body Focus
- Compound and Isolation Movements
- Progressive Overload
Benefits of PHUL
- Strength and Hypertrophy
- Well-Rounded Program
- Improved Athleticism
- Flexibility
PHUL Weekly Workout Split
- 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
- Exercise 2: Barbell Overhead Press
- Exercise 3: Barbell Row
- Exercise 4: Weighted Pull-Ups
- Accessory: Barbell Curl
- Accessory: Triceps Pushdown
Day 2: Lower Body Power
- Exercise 1: Barbell Squat
- Exercise 2: Deadlift
- Exercise 3: Leg Press
- Accessory: Romanian Deadlift
- Accessory: Standing Calf Raise
Day 4: Upper Body Hypertrophy
- Exercise 1: Incline Dumbbell Bench Press
- Exercise 2: Seated Dumbbell Shoulder Press
- Exercise 3: Lat Pulldown
- Exercise 4: Chest Supported Row
- Accessory: Dumbbell Bicep Curl
- Accessory: Skull Crushers
- Accessory: Lateral Raises
Day 5: Lower Body Hypertrophy
- Exercise 1: Front Squat
- Exercise 2: Bulgarian Split Squats
- Exercise 3: Leg Curl
- Exercise 4: Hip Thrusts
- Accessory: Seated Calf Raise
- Accessory: Leg Extension
Step-by-Step Guide to PHUL Training
- Power Days
- Hypertrophy Days
- Progressive Overload
- Rest Between Sets
- Accessory Work
Recommended Reps, Sets, and Rest
- Power Days
- Hypertrophy Days
- Rest Periods
Pro Tips for Success
- Prioritize Compound Movements
- Stay Consistent
- Track Your Progress
- Proper Nutrition
- Focus on Recovery
Common Mistakes to Avoid
- Skipping Warm-Ups
- Overtraining
- Neglecting Accessory Work
- Not Progressive Overloading
- Poor Form
Power Hypertrophy Upper Lower (PHUL)