Workout Details

The Power Hypertrophy Upper Lower (PHUL) workout program is designed to combine elements of strength training (power) with muscle-building (hypertrophy) within an upper-lower body split. This program is ideal for individuals looking to build both strength and muscle mass, as it balances heavy, low-rep strength work with lighter, higher-rep hypertrophy work.

Program Overview

Frequency: Typically 4 days per week (2 upper body days, 2 lower body days).

Structure:

1. 
   
2. Power Days: Focus on strength with low-rep, heavy-weight exercises.
   
3. Hypertrophy Days: Focus on muscle growth with moderate to high-rep, moderate-weight exercises.
   

Sample PHUL Program
Upper Body Power

• 
  
• Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
  
• Exercises:
  
  1. 
     
  2. Bench Press: 4 sets of 4-6 reps
     
  3. Bent-Over Rows: 4 sets of 4-6 reps
     
  4. Overhead Press: 3 sets of 4-6 reps
     
  5. Pull-Ups or Lat Pulldowns: 3 sets of 4-6 reps
     
  6. Barbell Curls: 3 sets of 6-8 reps
     
  7. Tricep Dips or Skull Crushers: 3 sets of 6-8 reps
     
  
  
  
• Cool-Down: Static stretching for upper body muscles.
  

Lower Body Power

• 
  
• Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
  
• Exercises:
  
  1. 
     
  2. Squats: 4 sets of 4-6 reps
     
  3. Deadlifts: 4 sets of 4-6 reps
     
  4. Leg Press: 3 sets of 6-8 reps
     
  5. Hamstring Curls: 3 sets of 6-8 reps
     
  6. Calf Raises: 4 sets of 8-12 reps
     
  
  
  
• Cool-Down: Static stretching for lower body muscles.
  

Upper Body Hypertrophy

• 
  
• Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
  
• Exercises:
  
  1. 
     
  2. Incline Dumbbell Press: 3 sets of 8-12 reps
     
  3. Seated Cable Rows: 3 sets of 8-12 reps
     
  4. Lateral Raises: 3 sets of 10-15 reps
     
  5. Face Pulls: 3 sets of 10-15 reps
     
  6. Hammer Curls: 3 sets of 10-15 reps
     
  7. Tricep Pushdowns: 3 sets of 10-15 reps
     
  
  
  
• Cool-Down: Static stretching for upper body muscles.
  

 Lower Body Hypertrophy

• 
  
• Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
  
• Exercises:
  
  1. 
     
  2. Front Squats or Goblet Squats: 3 sets of 8-12 reps
     
  3. Romanian Deadlifts: 3 sets of 8-12 reps
     
  4. Leg Extensions: 3 sets of 10-15 reps
     
  5. Leg Curls: 3 sets of 10-15 reps
     
  6. Standing Calf Raises: 4 sets of 12-20 reps
     
  
  
  
• Cool-Down: Static stretching for lower body muscles.
  

Key Principles

1. 
   
2. Progressive Overload: Gradually increase the weights or resistance to continue making progress in both strength and muscle size.
   
3. Form and Technique: Focus on proper form to maximize effectiveness and reduce the risk of injury.
   
4. Rest and Recovery: Allow for adequate recovery between workouts and ensure proper sleep to support muscle growth and repair.
   
5. Nutrition: Maintain a balanced diet with sufficient protein, carbohydrates, and fats to support both strength gains and muscle hypertrophy.
   

Tips for Success

• 
  
• Warm-Up and Cool-Down: Always include a proper warm-up and cool-down to prepare your body for exercise and aid recovery.
  
• Variety: Change up exercises, angles, or equipment every 6-8 weeks to prevent plateaus and keep workouts engaging.
  
• Listen to Your Body: Adjust weights, reps, and sets based on how you feel and your progress.