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Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. It follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.
PHUL Workout Program
|Program Name||PHUL (Power Hypertrophy Upper Lower)|
|Program Goals||Strength, Hypertrophy|
|Days per Week||4 or 6 days|
|Training Style||Split, PPL|
|Program Length||4 Weeks or 13 Weeks|
|RPE or Percentage of 1RM||% of 1RM|
|Experience Level||Novice, Intermediate, Advanced|
You’ll find 4 day and 6 day versions of PHUL below. The 6 day version is structured as a PPL variation, but the general principles are the same.
PHUL is an ideal program for the lifter that wants to continue to develop their strength in heavy compound movements like the squat, bench press, overhead press, and deadlift, but also want to add size to their physique.
Assistance exercises like lat raises, tricep extensions, dumbbell press, incline press, face pulls (and more – it’s a lot, in a good way) will induce hypertrophy as long as diet and recovery are well managed. The PHUL program even calls for supersets to add additional challenge to the workouts.
Video Overview: PHUL Workout (4 Day Version)
PHUL Workout PPL Spreadsheet (13 weeks)
This is a 6 day a week version of PHUL by J Bui. It features pretty explicit guidelines for the hypertrophy work as well, which is helpful for athletes seeking a bit more guidance for accessory movements.
PHUL Workout PPL Spreadsheet (2019)
This organizes PHUL as 4 day and 6 day routines, each working a Push, Pull, and Legs movement every workout.
PHUL Workout Spreadsheet (2016)