Power Hypertrophy Upper Lower (P.H.U.L.) Workout Routine

Jason Williams

Fitness level:


Days per week:


Workout type:



Gain power and muscle

Number of exercises:


Type of exercises:

  • 13 compound
  • 12 isolation

PHUL workout description

The P.H.U.L workout is based around the basic principles of strength gain and size. This program will allow you to work all of these muscles, both upper and lower, within two types of workouts.

PHUL Workout Schedule:

This training program consists of 4 workouts:

Workout – 1 (upper power)

Workout – 2 (lower power + abdominal muscles)

Workout – 3 (upper hypertrophy)

Workout – 4 (lower hypertrophy)

Training days: Monday, Tuesday, Thursday, Friday

Day 1: Upper power

Exercise Sets Reps
Barbell bench press 3-4 3-5
Incline barbell bench press 3-4 6-10
Bent over row 3-4 3-5
Close grip pull ups 3-4 6-10
Overhead press 3-4 5-8
Barbell curl 3-4 6-10
French press 3-4 6-10
Exercise Sets Reps
Barbell squat 3-4 3-5
Deadlift 3-4 3-5
Leg press 3-5 10-15
Leg curl 3-4 6-10
Hanging Leg Raise 4 6-10
Rest between sets – 60 seconds, Rest  between exercises – 5 minutes.    

 Day 2: Lower power

Day 3. Rest.

Day 4: Upper Hypertrophy

Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Dumbbell Fly 3-4 8-12
Low row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 5: Lower Hypertrophy

Exercise Sets Reps
Front squat 3-4 8-12
Barbell lunge 3-4 8-12
Leg Extension 3-4 8-12
Leg curl 3-4 8-12
Cal raise 3-4 8-12
Calf press 3-4 8-12

Day 6. Rest.

Day 7. Rest.

Principles of PHUL workout:

Frequency: Unlike most split programs, where each muscle group is worked on once a week, PHUL targets the same muscle groups, but twice within a week.

Compound exercises. The PHUL program focuses on multi-joint exercises. Despite the fact that there are many isolation exercises within the program, the main goal is to improve performance within both push and pull exercises.

Power. 2 days out of the 4 within the program are used for strength training. PHUL is designed for people who are already familiar with strength training, but the task of choosing the selected weight and its progression, falls on the athlete or bodybuilder that is following the program.

Hypertrophy. In addition to 2 power days, 2 days in the program will focus on hypertrophy. This will allow you to build muscle mass more efficiently. 

Important notes:

  • You should start off with low reps and gradually increase the load throughout the exercise.
  • It is recommended to reach muscle failure within the hypertrophy exercises.
  • The order in which the exercises are set, should not be changed within the program.

Abdominal muscle exercises are optional. You can add these exercises into the end of the lower muscle group workouts.

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