POWER HYPERTROPHY UPPER LOWER (PHUL) METHOD

Maximize your strength and muscle gains with the Power Hypertrophy Upper Lower (PHUL) method, combining power lifts and hypertrophy-focused workouts.

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)

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