When people see bodybuilder in the street, they mostly think it is an aesthetic man who looks like Hulk but doesn’t have 50% of strongman’s strength. Unfortunately, bodybuilding training is less about power and strength, but more about a number of repetitions, rest periods, diet, frequency, and big muscles.
You will build king-size muscles with time. But what is the point of looking like a Colossus if a regular weightlifter destroys you on a deadlift or a bench press? The main advantage of PHUL, an abbreviation for power hypertrophy upper lower, program is the combination of size and strength at once!
Konan Barbarian can carry two or three men, lift heavy objects, and climb up the tree with ease. PHUL program can enable you to do this – it is based on four principles of strength and size which will build big muscles, but improve the levels of strength at the same time. With PHUL, an aesthetic bodybuilder who can’t roll the Grand Cherokee over becomes a myth!
PHUL program is a great combination of compound exercises, which are used to gain maximum strength, and isolation exercises, which are awesome for perfectly shaped big muscles. While 2 days are reserved for pure strength training, other 2 days of hypertrophy may enable you to become a model for the cover of a magazine. The final result of PHUL is being a Batman – a strong guy with big muscles!
Exercises which are mostly used for anabolic effect are bench press, deadlift, and squat. The main principle of PHUL program is based on strengthening entire movements instead of muscles. You will have three days of rest between a consecutive upper body or lower body sets, which overloads the tissue in a more efficient way!
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For a successful PHUL program results, you will have to follow some things:
- Start with lower training volume in the beginning, and increase gradually.
- Try to work the routine out with at least 1 repetition left in your gas tank. You must struggle but set your weight properly. Too small or too big weight means a decrease in strength and size growth!
- Do not change compound exercises, but isolation exercises need to activate every muscle in your body – be creative!
- Abdominals and lower back can be trained when you have a day off, or at the end of the training session.
P.H.U.L Schedule:
- 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
| Barbell Bench Press | 3-4 sets, 3-5 reps |
| Incline Dumbbell Bench Press | 3-4 sets, 6-10 reps |
| Bent Over Row | 3-4 sets, 3-5 reps |
| Lat Pull Down | 3-4 sets, 6-10 reps |
| Overhead Press | 2-3 sets, 5-8 reps |
| Barbell Curl | 2-3 sets, 6-10 reps |
| Skullcrusher | 2-3 sets, 6-10 reps |
Day 2: Lower Power
| Squat | 3-4 sets, 3-5 reps |
| Deadlift | 3-4 sets, 3-5 reps |
| Leg Press | 3-5 sets, 10-15 reps |
| Leg Curl | 3-4 sets, 6-10 reps |
| Calf Exercise | 4 sets, 6-10 reps |
Day 4: Upper Hypertrophy
| Incline Barbell Bench Press | 3-4 sets, 8-12 reps |
| Flat Bench Dumbbell Flye | 3-4 sets, 8-12 reps |
| Seated Cable Row | 3-4 sets, 8-12 reps |
| One Arm Dumbbell Row | 3-4 sets, 8-12 reps |
| Dumbbell Lateral Raise | 3-4 sets, 8-12 reps |
| Seated Incline Dumbbell Curl | 3-4 sets, 8-12 reps |
| Cable Tricep Extension | 3-4 sets, 8-12 reps |
Day 5: Lower Hypertrophy
| Front Squat | 3-4 sets, 8-12 reps |
| Barbell Lunge | 3-4 sets, 8-12 reps |
| Leg Extension | 3-4 sets, 10-15 reps |
| Leg Curl | 3-4 sets, 10-15 reps |
| Seated Calf Raise | 3-4 sets, 8-12 reps |
| Calf Press | 3-4 sets, 8-12 reps |
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Not enough rest unless you are on gear. Squatting twice on 48 hours rest is not wise when DOMS peaks at 48 hours and can continue on for 72-96 hours for the natural athlete.