4-Day PHUL Workout Routine


If your primary goal is to build muscle and strength, the PHUL (Power Hypertrophy Upper Lower) workout plan might be just what you need. In our guide, we’ll break down everything you need to know about the 12-week PHUL workout plan, from its structure to the exercises involved, and why it’s perfect for intermediate to advanced fitness enthusiasts.

What is PHUL?

PHUL stands for Power Hypertrophy Upper Lower, and it’s a workout program designed to help you achieve two key fitness goals: increasing strength and building muscle mass. It’s a 12-week program, making it a significant commitment, but the results can be highly rewarding if you stick with it.

Who is PHUL For?

The PHUL workout plan is best suited for individuals with intermediate to advanced fitness levels. If you’re new to weightlifting, it’s advisable to build a foundation of strength and technique with simpler routines before attempting PHUL. However, if you’ve been working out consistently and are looking to take your training to the next level, PHUL can be a great choice.

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Program Overview

Duration: 12 Weeks

This program spans over three months, giving your body ample time to adapt and grow. Remember, consistency is key to seeing results in any fitness program, so commit to the full 12 weeks.

Equipment Required

You’ll need access to various gym equipment, including machines, dumbbells, and barbells. This diversity in equipment allows for a well-rounded workout that targets different muscle groups.

Days Per Week: 4

PHUL requires a commitment of four days per week. This frequency strikes a balance between providing adequate rest and pushing your body to new limits.

Workout Duration: 45-60 Minutes

Each workout should take around 45 to 60 minutes to complete. This time frame ensures that you can perform all the exercises with proper form and intensity.

The PHUL Workout Split

The PHUL workout plan is divided into four distinct workout days, each with its own focus on either power or hypertrophy (muscle growth).

Upper Body (Power) – Day 1

  • Bench Press
  • Barbell Row
  • Incline Press
  • Lat Pull Down
  • Overhead Press
  • Bicep Curl
  • Skullcrushers

Lower Body (Power) – Day 2

  • Squat
  • Deadlift
  • Leg Press
  • Leg Curl
  • Standing Calf Raise

Upper Body (Hypertrophy) – Day 3

  • Incline Bench Press
  • Seated Cable Row
  • Dumbbell Chest Fly
  • Dumbbell Row
  • Dumbbell Lateral Raise

Lower Body (Hypertrophy) – Day 4

  • Squat
  • Bulgarian Split Squat
  • Leg Press
  • Leg Curl
  • Leg Extension

The Science Behind PHUL

PHUL’s effectiveness lies in its balanced approach to training. The power days focus on compound movements that build strength, while the hypertrophy days target muscle growth through isolation exercises. This combination of power and hypertrophy training maximizes muscle recruitment and helps you achieve your goals effectively.

Tracking Your Progress

To make the most out of your 12-week PHUL journey, it’s essential to track your progress. Keep a workout journal, record your weights and repetitions, and take photos to visually assess your transformation over time. Adjust your weights as needed to ensure progressive overload – the key to muscle growth.

Final Thoughts

The PHUL workout plan is a challenging yet rewarding program designed for those who are serious about building muscle and strength. Remember, consistency is crucial, so stick with it for the full 12 weeks. Additionally, proper nutrition and adequate rest are essential to support your training efforts.

As always, consult with a fitness professional or physician before starting any new exercise program to ensure it’s suitable for your individual needs and health status. Good luck on your journey to a stronger, more muscular you!

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