Power Hypertrophy Upper Lower Exercise

Exercise for Power Hypertrophy Upper Lower (PHUL)

Power Hypertrophy Upper Lower Exercise

The fundamental ideas of strength and size form the foundation of the PHUL exercise program.  This four-day regimen, which is based on the following concepts, will enable you to optimize outcomes on both fronts in a simple, flexible routine:

Time interval. Research has indicated that following exercise, muscle protein synthesis (MPS) can be high for up to 48 hours. That would mean that hitting each muscle more often than the usual once a week split would be great for you. Every muscle group is targeted twice a week by the PHUL program.

Compounds. For the best possible advancement, the PHUL program concentrates on large compound motions. Although this program includes isolation exercises as well, the major objective is to gain muscular mass and improve performance on the major lifts.

Strength. Two of the four working days in this program are dedicated to strength training only. Using increasing overload and time under tension is the secret to growing bigger and stronger. You will be able to use more weight on your hypertrophy days on these two days.

Enlargement. Your remaining two days on the PHUL program will be dedicated to hypertrophy (bodybuilding) style exercise in addition to the two power days. In this manner you will grow size in addition to increasing your strength.

PHUL Exercise Routine :

Day 1: Upper Power

Day 2: Lower Power

Day 3: Off

Day 4: Upper Hypertrophy

Day 5: Lower Hypertrophy

Day 6: Off

Day 7: Off

Day 1 – Upper Power

EXERCISE

SETS

REPS

Barbell Bench Press

 

3

10-20

Incline Dumbbell Bench Press

 

3

8-12

Bent Over Row

 

3

10-15

Lat Pull Down

 

2

8-12

Overhead Press

 

2

10-12

Barbell Curl

 

2

10-12

Skullcrusher

 

3

60 sec

Day 2 – Lower Power

EXERCISE

SETS

REPS

Squat

 

3-4

3-5

Deadlift

 

3-4

3-5

Leg Press

 

3-5

10-15

Leg Curl

 

3-4

6-10

Calf Raise

 

4

6-10

Day 3: Off

Day 4 – Upper Hypertrophy

EXERCISE

SETS

REPS

Incline Barbell Bench Press

 

3-4

8-12

Flat Bench Dumbbell Flye

 

3-4

8-12

Seated Cable Row

 

3-4

8-12

One Arm Dumbbell Row

 

3-4

8-12

Dumbbell Lateral Raise

 

3-4

8-12

Seated Incline Dumbbell Curl

 

3-4

8-12

Cable Tricep Extension

 

3-4

8-12

Day 5 – Lower Hypertrophy

EXERCISE

SETS

REPS

Front Squat

 

3-4

8-12

Barbell Lunge

 

3-4

8-12

Leg Extension

 

3-4

8-12

Leg Curl

 

3-4

8-12

Seated Calf Raise

 

3-4

8-12

Calf Raise

 

3-4

8-12

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