PHUL (Power, Hypertrophy, Upper, Lower)
PHUL (Power, Hypertrophy, Upper, Lower) is a free 6-week training program template with 24 workout days. Build strength and muscle with our PHUL workout plan. Combines power and hypertrophy training for full-body results. Great for intermediate lifters. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and.
Week 1
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise
Week 2
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise
Week 3
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise
Week 4
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise
Week 5
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise
Week 6
Day 1: Upper Power
- Barbell Bench Press
- Barbell Pendlay Row
- Strict Overhead Press
- Weighted Pull-Up
- Barbell Shrug
Day 2: Lower Power
- Barbell Front Squat
- Barbell Deadlift
- Barbell Romanian Deadlift
- Walking Lunges
- Weighted Calf Raises
Day 3: Upper Hypertrophy
- Dumbbell Incline Chest Press
- Single-Arm Dumbbell Row
- Arnold Press
- Chin Ups
- Seated Lateral Raise
- Wide Grip Barbell Bicep Curl
- Tricep Pushdowns
Day 4: Lower Hypertrophy
- Barbell Front Squat
- Leg Press
- Barbell Romanian Deadlift
- Machine Seated Leg Curl
- Weighted Calf Raises
- Hanging Leg Raise