Being a fitness enthusiast and instructor, I enjoy trying various workout programs. Till now, I’ve followed push-pull-legs (PPL), full-body, bro-split, circuit training, and PHUL workout routine.
Every training split helped me stay firm and in shape. However, PHUL was slightly more helpful for increasing strength and size.
The PHUL, or Power Hypertrophy Upper Lower, is a famous strength training split that combines powerlifting and bodybuilding elements and helps promote strength and muscle hypertrophy.
It involves training four times a week – two upper body and two lower-body days per week.
It also includes performing a combination of heavy compound lifts for increasing strength and moderate to high rep range isolation exercises for muscle gain.
In this article, I’ve shared an ultimate, easy-to-follow, and effective PHUL workout program that will allow you to train in an organized way and help you achieve a firm and aesthetic physique.
If you’re looking for a balanced training program to stimulate strength and size, you can follow this plan.
Program Summary
| Routine Type | PHUL Split |
| Program Duration | 12 Weeks |
| Program Goal | Build Strength and Muscle Mass |
| Training Level | Intermediate |
| Sessions/week | Four (Two sessions each for upper and lower body) |
| Duration/session | 75-90 minutes |
| Targe Gender | Male and Female |
| Suitable Age Group | 18-35 Years |
Workout Instructions
Rest between sets: You can take 3 to 4 minutes of rest between sets when training for strength and 1 to 3 minutes between hypertrophy sets.
Warm-up: It’s always best to start your training with 5-10 minutes of low-impact dynamic cardio workout. Your warm-up must involve exercises that are relevant to the muscle group you want to train. For example, if you want to hit your legs, you should perform leg swings, stationary bicycling, and lower body foam roller mobility drills. And for the upper body, you can do shoulder rolling, banded pull-apart, arms circle, dive-bomber pushups, pull-ups, overhead presses, mountain climbering, pushups, and jumping jacks.
Here is a list of a few exercises (other than the ones outlined above) you can use to prepare your muscles for resistance exercises:
- Upper Body Foam Rolling
- Treadmill
- Superman Pull
- Lunge to Front Kicks
- Inchworm
- Bear Crawl
- Burpees
- Squat Jumps
- High Knees
- Cat Cow
Progressive Overload: If you want to build strength and size, you should constantly increase the load, number of reps/sets or intensity to challenge your muscles. Studies suggest progressively challenging your muscles helps promote strength and hypertrophy over time.
AMRAP – It means you’ll have to perform as many reps as possible in every set.
Adjustment: Creating a workout program that suits all isn’t possible. So, it is best to adjust the exercises and number of reps and sets depending on your fitness level and needs.
Pre and Post Workout Meals: Pay attention to these most important meals, especially the post-workout ones. Consuming decent protein, moderate carbs, and little fat can help you build muscle faster.
Crucial tip: Stay focused, do not rush, and avoid wasting time between exercises.
12 Week PHUL Workout Routine for Strength and Muscle Gain
Week 1-4-7-10
- Monday: Upper Body
- Tuesday: Lower Body
- Thursday: Upper Body
- Friday: Lower Body
Monday – Upper Body (Hypertrophy)
| Superset | Target Muscles | Sets | Reps |
|---|---|---|---|
| Front Lat Pulldown + Incline DB Press | Back and Chest | 3 | 20, 15, 12 |
| Seated Cable Rowing + Incline Cable Fly | Back and Chest | 3 | 20, 15, 12 |
| Lateral Delt Raises + Cable Triceps Extension | Shoulder and Triceps | 3 | 15, 12, 10 |
| Rear Delt Fly + Barbell Biceps Curl | Shoulder and Biceps | 3 | 15, 12, 10 |
Tuesday – Lower Body (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| DB Front Squat | Quad | 3 | 20, 15, 12 |
| Leg Press | Quad | 3 | 20, 15, 12 |
| Front Lunges | Lower Body | 2 | 10/leg |
| Dumbbell RDL | Hamstring | 3 | 12, 10, 8 |
| Calf Raises | Calf | 3 | 20, 15, 12 |
| Hanging Knee Raise | Abs | 2 | 10-15 |
| H2L Cable Chop | Oblique | 2 | 10/side |
| Forearm Plank | Abs | 1 | 1-min |
Thursday – Upper Body (Strength)
| Exercise | Targeted Muscles | Sets | Reps |
|---|---|---|---|
| Flat Bench Press | Chest | 4 | 10, 8, 6, 4 |
| Bent-Over Row | Back | 4 | 10, 8, 6, 4 |
| Military Press | Shoulder | 3 | 6-8 |
| Narrow T-Bar Row | Back | 3 | 6-8 |
| Weighted Dip | Chest and Triceps | 2 | AMRAP |
| Weighted Chin-up | Biceps and Back | 2 | AMRAP |
Friday – Lower Body (Strength)
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quad | 6 | 10, 8, 6, 4, 2 |
| Hip Thrust | Glutes | 4 | 12, 10, 8, 6 |
| Leg Extension | Quad | 3 | 15, 12, 10 |
| Leg Curl | Hamstring | 3 | 15, 12, 10 |
| 15-min Ab Workout | Core | – | – |
Week 2-5-8-11
- Monday: Upper Body
- Tuesday: Lower Body
- Thursday: Upper Body
- Friday: Lower Body
Monday – Upper Body (Hypertrophy)
| Superset | Target Muscles | Sets | Reps |
|---|---|---|---|
| V Grip Lat Pulldown + Incline DB Bench Press | Back and Chest | 3 | 20, 15, 12 |
| Seated Cable Rowing + Seated Pec Deck Fly | Back and Chest | 3 | 20, 15, 12 |
| Lateral Delt Raises + Pullover | Shoulder and Chest | 3 | 15, 12, 10 |
| Rear Delt Fly + Shrug | Shoulder and Trap | 3 | 15, 12, 10 |
Tuesday – Lower Body (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Landmine Squat | Lower Body | 3 | 20, 15, 12 |
| Hack Squat | Lower Body | 3 | 20, 15, 12 |
| Bulgarian Split Squat | Lower Body | 2 | 10/leg |
| Feet-Elevated Glute Bridge | Ham and Glute | 3 | 10/leg |
| Hanging Side Knee Raise | Oblique | 2 | 10/side |
| Decline Crunches | Abs | 2 | 10-15 |
| Ab Wheel Rollout | Core | 2 | 6-8 |
Thursday – Upper Body (Strength)
| Exercise | Targeted Muscles | Sets | Reps |
|---|---|---|---|
| Conventional Deadlift | Full Body | 4 | 10, 8, 6, 4 |
| Flat Bench Press | Chest | 4 | 10, 8, 6, 4 |
| Narrow T-Bar Row | Back | 3 | 6-8 |
| Military Press | Shoulder | 3 | 6-8 |
| Weighted Dip | Chest and Triceps | 2 | AMRAP |
| Weighted Chin-up | Biceps and Back | 2 | AMRAP |
Friday – Lower Body (Strength)
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quad | 6 | 10, 8, 6, 4, 2 |
| Hip Thrust | Glutes | 4 | 12, 10, 8, 6 |
| Leg Press | Quad | 4 | 10, 8, 6, 4 |
| Leg Curl | Hamstring | 3 | 15, 12, 10 |
| 15-min Ab Workout | Core | – | – |
Week 3-6-9-12
- Monday: Upper Body
- Tuesday: Lower Body
- Thursday: Upper Body
- Friday: Lower Body
Monday – Upper Body (Hypertrophy)
| Superset | Target Muscles | Sets | Reps |
|---|---|---|---|
| Standing Lat Pullover + Seated Pec Deck Fly | Back and Chest | 3 | 20, 15, 12 |
| Seated Cable Rowing + Incline Cable Fly | Back and Chest | 3 | 20, 15, 12 |
| Incline IYT Raises + Cable Triceps Extension | Shoulder and Triceps | 3 | 12, 10, 10 |
| Facepull + Preacher/Cable Curl | Shoulder and Biceps | 3 | 15, 12, 10 |
Tuesday – Lower Body (Hypertrophy)
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Dumbbell Pop Squat | Lower Body | 3 | 15, 12, 10 |
| Dumbbell Step Up | Lower Body | 2 | 10/leg |
| Lateral Squat | Lower Body | 2 | 10/leg |
| Cable Pull Through | Ham and Glute | 3 | 15, 12, 10 |
| Calf Raises | Calves | 3 | 20, 15, 12 |
| Cable Reverse Crunches | Core | 2 | 10-12 |
| Plank DB Drag | Core | 2 | 10/side |
| Lying Windshield Wiper | Core | 2 | 6/side |
Thursday – Upper Body (Strength)
| Exercise | Targeted Muscles | Sets | Reps |
|---|---|---|---|
| Conventional Deadlift | Full Body | 4 | 10, 8, 6, 4 |
| Flat Bench Press | Chest | 4 | 10, 8, 6, 4 |
| One-arm DB Row | Back | 3 | 6-8/arm |
| Military Press | Shoulder | 3 | 6-8 |
| Weighted Dip | Chest and Triceps | 2 | AMRAP |
| Weighted Chin-up | Biceps and Back | 2 | AMRAP |
Friday – Lower Body (Strength)
| Exercises | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quad | 6 | 10, 8, 6, 4, 2 |
| Hip Thrust | Glutes | 4 | 12, 10, 8, 6 |
| Leg Press | Quad | 4 | 10, 8, 6, 4 |
| Leg Curl | Hamstring | 3 | 15, 12, 10 |
| 15-min Ab Workout | Core | – | – |
Download The PHUL Workout Program PDF
To keep it handy, download the above 12-week PHUL workout routine spreadsheet PDF here.
If you want to reduce training frequency, follow this three-day upper lower split.
And once you decide the challenge yourself with higher frequency training, follow this ultimate 5 day split to train upper and lower body separately.
