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.

Workout Summary

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

Workout Description

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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PHUL Notes:

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.

PHUL Schedule:

• Day 1: Upper Power
• Day 2: Lower
• Day 3: Upper Hypertrophy
• Day 4: Lower Hypertrophy
• Day 5: Off
• Day 6: Off

Day 1

Upper Power

Exercise	Sets	Reps
Barbell Bench Press	3-4	3-5
Incline Dumbbell Bench Press	3-4	6-10
Bent-Over Row	3-4	3-5
Lat Pull Down	3-4	6-10
Overhead Press	2-3	5-8
Barbell Curl	2-3	6-10
Skullcrusher	2-3	6-10

Day 2

Lower Power

Exercise	Sets	Reps
Squat	3-4	3-5
Deadlift	3-4	3-5
Leg Press	3-5	10-15
Leg Curl	3-4	6-10
Calf Exercise	4	6-10

Day 3

Upper Hypertrophy

Exercise	Sets	Reps
Incline Barbell Bench Press	3-4	8-12
Flat Bench Dumbbell Flye	3-4	8-12
Seated Cable Row	3-4	8-12
One Arm Dumbbell Row	3-4	8-12
Dumbbell Lateral Raise	3-4	8-12
Seated Incline Dumbbell Curl	3-4	8-12
Cable Tricep Extension	3-4	8-12

Day 4
Lower Hypertrophy
Exercise	Sets	Reps
Front Squat	3-4	8-12
Barbell Lunge	3-4	8-12
Leg Extension	3-4	10-15
Leg Curl	3-4	10-15
Seated Calf Raise	3-4	8-12
Calf Press	3-4	8-12