Free personalized workout plan

PHUL (4 Day Upper/Lower Split)

By Unknown

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

55 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

Short for Power Hypertrophy Upper Lower, PHUL is a blend of an upper/lower split and a power/hypertrophy split. There are two PHUL routine variations here: the original upper/lower split and a PPL spl

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

55 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

Short for Power Hypertrophy Upper Lower, PHUL is a blend of an upper/lower split and a power/hypertrophy split. There are two PHUL routine variations here: the original upper/lower split and a PPL spl

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Upper Hypertrophy

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press4 sets8 reps60s
RPE 7
2. Dumbbell Flys
Dumbbell Flys
4 sets8 reps60s
RPE 7
3. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 7
4. One-Arm Bench Dumbbell Row4 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 reps60s
RPE 7
6. Standing Dumbbell Biceps Curl4 sets8 reps60s
Seated RPE 7
7. Cable Tricep Extension
Cable Tricep Extension
4 sets8 reps60s
RPE 7

Lower Hypertrophy

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets6 reps60s
RPE 7
2. Barbell Lunge3 sets6 reps60s
RPE 7
3. Leg Extensions3 sets12 reps60s
RPE 7
4. Standing Leg Curl
Standing Leg Curl
3 sets8 reps60s
RPE 7
5. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets12 reps60s
RPE 7

Week 2


Upper Hypertrophy

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press3 sets8 reps60s
RPE 7
2. Dumbbell Flys
Dumbbell Flys
4 sets8 reps60s
RPE 7
3. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 7
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 reps60s
RPE 7
5. Alternating Incline Dumbbell Biceps Curl4 sets10 reps60s
RPE 7
6. Cable Tricep Extension
Cable Tricep Extension
4 sets8 reps60s
RPE 7

Lower Hypertrophy

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 sets8 reps60s
RPE 7
2. Barbell Lunge3 sets6 reps60s
RPE 7
3. Leg Extensions3 sets12 reps60s
RPE 7
4. Seated Calf Raise Machine
Seated Calf Raise Machine
4 sets8 reps60s
RPE 7

Week 3


Week 4


Upper Hypertrophy

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Week 5


Lower Hypertrophy

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 sets6 reps60s
RPE 7
2. Leg Extensions3 sets12 reps60s
RPE 7
3. Seated Calf Raise Machine
Seated Calf Raise Machine
4 sets10 reps60s
RPE 7

Week 6


Upper Hypertrophy

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Date Created: 2/3/20, 2:13 AM


Last Updated: 9/12/20, 9:38 PM

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