Optimized PHUL (Power Hypertrophy Upper Lower)

The goal of these revisions is to make the PHUL program more beginner-friendly by slightly altering exercise selection and rearranging the lower body days to better support recovery and sustainability. With proper attention to diet and recovery, athletes of all levels should see noticeable gains in strength and hypertrophy.

Deadlifts moved to the Lower Hypertrophy Day to optimize recovery.

Exercise order has been adjusted to accommodate this change, and calf volume has been slightly reduced.

Front squats have been replaced with Hack Squats for a better quad stimulus with less overall fatigue and a more manageable movement pattern.

Ab work has been added to each lower body day, which is optional but recommended for balanced core development.

For progression, aim to add either weight or reps each week. A simple method: once you hit the upper end of the rep range for a given exercise in all sets, increase the weight the next session. For Squat and Deadlift, add 10 lbs each time until you plateau, then reduce to 5 lbs increments. For Bench Press and OHP, aim to add 5 lbs each session. For accessory lifts, increase in the smallest possible increment.

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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

Bench Press (Barbell)

Incline Chest Press (Machine)

Bent Over Row (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Upper Power

Incline Bench Press (Barbell)

Chest Fly (Machine)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Upper Hypertrophy

Squat (Barbell)

Leg Press

Seated Hamstring Curl

Leg Extension

Seated Calf Raise

Abs Crunch (Machine)

Lower Power: Squat day

Deadlift (Barbell)

Hack Squat

Reverse Lunge (Barbell)

Standing Calf Raise

Lower Hypertrophy: Deadlifts

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