Exercise for Power Hypertrophy Upper Lower (PHUL)
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 |
|
|
3 |
10-20 |
|
|
3 |
8-12 |
|
|
3 |
10-15 |
|
|
2 |
8-12 |
|
|
2 |
10-12 |
|
|
2 |
10-12 |
|
|
3 |
60 sec |
Day 2 – Lower Power
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
3-5 |
|
|
3-4 |
3-5 |
|
|
3-5 |
10-15 |
|
|
3-4 |
6-10 |
|
|
4 |
6-10 |
Day 4 – Upper Hypertrophy
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
Day 5 – Lower Hypertrophy
|
EXERCISE |
SETS |
REPS |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
|
|
3-4 |
8-12 |
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.