PHUL Power: Strength Meets Size

PHUL (Power Hypertrophy Upper Lower) is a comprehensive, 4-day training program designed to maximize both strength and muscle growth. Combining the best of powerlifting and bodybuilding, PHUL hits all the key elements: heavy compound lifts to build raw strength and higher-rep accessory work for muscle size. Whether you’re looking to add size to your frame or build serious strength, PHUL provides a balanced, proven structure to get you there.

Key Features:

	•	Power and Hypertrophy Split: Two days focused on heavy, strength-based training and two days dedicated to hypertrophy to build muscle mass.
	•	Compound Movements: Big lifts like squats, deadlifts, bench presses, and rows form the foundation of the program.
	•	Customized for Progression: Progressive overload is at the core, with clear instructions to help you increase weight and reps week by week.
	•	Upper-Lower Split: This structure allows you to train frequently and effectively, hitting every muscle group twice a week for maximum gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Overhead Press (Barbell)

Bench Press (Barbell)

Barbell Row

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Deadlift (Barbell)

Single Leg Press

Seated Calf Raise

Kettlebell Swing

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