PHUL Program

File format: PDF (with video tutorials for the exercises)

PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day a week routine with two upper body days and two lower body days. The routine focuses on barbell compound lifts like squat and bench press. The routine is balanced between pure strength work and hypertrophy (i.e. muscle building) work.

Workout frequency: 4x per week
Session duration: 55 – 70 mins