Power Hypertrophy Upper Lower (PHUL) Workout Program

Program Overview

The PHUL workout is the perfect combination building strength and increasing muscle size. This workout program maximize results on both strength and size in 4 days with an easily adaptable gym routine built off the following 4 principles:

Workout Frequency

The PHUL workout program is designed to hit each muscle group twice within a week. Studies show that Muscle Protein Synthesis (MPS) can be elevated for up to 48 hours after hard training which makes it ideal for you to hit each muscle more frequently than a typical once per week split as normally found.

Compounds Exercises

The PHUL program is designed around optimal progression and focuses on big compound movements to achieve this result. While some isolation movements are included, the main goal is to increase optimal performance on your main lifts AND pack on pounds of muscle in the same program.

Power Lifting

The key to gaining strength and getting bigger is utilizing progressive overload and time under tension. This workout program uses 2 of it’s 4 working days to focus on pure strength training, so during these 2 days, you’ll be able to use more weight on your hypertrophy days.


Your other 2 days on the PHUL program will focus on bodybuilding style training (or Hypertrophy). This will help you gain not only big strength increases but you’ll be building muscle size and mass too.

PHUL Notes

  1. Beginning Sets and Reps – When beginning the PHUL program, start with a lower amount of weights until you’re ready for the main workload.
  2. Understand Rep Failure – All sets should be completed with the ability to do at least 1 more rep. For example, you should struggle to complete your heavier sets, but still able to complete your goal reps.
  3. Exercise Selection – Main compound exercises should be left alone, however alternative exercises can be used if desired.
  4. (Optional) Abdominals – Ab work can be done at the end of your training session or on rest days.

PHUL Schedule

The PHUL workout schedule follows this format:

Day 1: Upper Power
Day 2: Lower Power
Day 3: Off
Day 4: Upper Hypertrophy
Day 5: Lower Hypertrophy
Day 6: Off
Day 7: Off

PHUL Workout Week 1 – 8
Day 1
Upper Power
Day 2
Lower Power
Day 4
Upper Hypertrophy
Day 5
Lower Hypertrophy
Barbell Bench Press – 4×5 Squat – 4×5 Incline Barbell Bench Press – 4×12  Front Squat – 4×12
Incline Dumbbell Bench Press – 4×10 Deadlift – 4×5 Flat Bench Dumbbell Flye – 4×12  Barbell Lunge – 4×12
Bent Over Row – 4×5 Leg Press – 5×15 Seated Cable Row – 4×12  Leg Extension – 4×15
Lat Pull Down – 4×10 Leg Curl – 4×10 One Arm Dumbbell Row – 4×12  Leg Curl – 4×15
Overhead Press – 3×8 Calf Exercise – 4×10 Dumbbell Lateral Raise – 4×12  Seated Calf Raise – 4×12
Barbell Curl – 3×10 Seated Incline Dumbbell Curl – 4×12  Calf Press – 4×12
Skullcrusher – 3×10 Cable Tricep Extension – 4×12