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

Source

liftvault.com

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Upper Strength

Day 2: Lower Strength

Day 3: Rest

Day 4: Upper Hypertrophy

Day 5: Lower Hypertrophy

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Upper Strength

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	3 reps	60s	RPE 7
2. Incline Dumbbell Press ▶	3 sets	6 reps	60s	RPE 7
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	5 reps	60s	RPE 7
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	10 reps	60s	RPE 7
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s	RPE 7
6. Barbell Biceps Curl ▶	3 sets	6 reps	60s	RPE 7
7. EZ-Bar Skullcrusher ▶	3 sets	6 reps	60s	RPE 7

Lower Strength

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	3 reps	60s	RPE 7
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	3 reps	60s	RPE 7
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 reps	60s	RPE 7
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	60s	RPE 7
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s	RPE 7

Upper Hypertrophy

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	4 sets	8 reps	60s	RPE 7
2. Dumbbell Flys ▶	4 sets	8 reps	60s	RPE 7
3. Seated Cable Row ▶	4 sets	8 reps	60s	RPE 7
4. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	4 sets	10 reps	60s
5. Dumbbell Lateral Raise ▶	3 sets	8 reps	60s	RPE 7
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	8 reps	60s	Seated RPE 7
7. Cable Tricep Extension ▶	4 sets	8 reps	60s	RPE 7

Lower Hypertrophy

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Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat ▶	4 sets	6 reps	60s	RPE 7
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	3 sets	6 reps	60s	RPE 7
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	12 reps	60s	RPE 7
4. Standing Leg Curl ▶	3 sets	8 reps	60s	RPE 7
5. Seated Calf Raise Machine ▶	3 sets	12 reps	60s	RPE 7

Week 2

Upper Strength

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	4 reps	60s	RPE 8-9
2. Incline Dumbbell Press ▶	4 sets	8 reps	60s	RPE 8-9
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s	RPE 8-9
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	10 reps	60s	RPE 8-9
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s	RPE 8-9
6. Barbell Biceps Curl ▶	3 sets	10 reps	60s

Lower Strength

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	4 reps	60s	RPE 8-9
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	RPE 8-9
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 reps	60s	RPE 8-9
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	60s
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s

Upper Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s	RPE 7
2. Dumbbell Flys ▶	4 sets	8 reps	60s	RPE 7
3. Seated Cable Row ▶	4 sets	8 reps	60s	RPE 7
4. Dumbbell Lateral Raise ▶	3 sets	8 reps	60s	RPE 7
5. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	10 reps	60s	RPE 7
6. Cable Tricep Extension ▶	4 sets	8 reps	60s	RPE 7

Lower Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat ▶	3 sets	8 reps	60s	RPE 7
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	3 sets	6 reps	60s	RPE 7
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	12 reps	60s	RPE 7
4. Seated Calf Raise Machine ▶	4 sets	8 reps	60s	RPE 7

Week 3

Upper Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	4 reps	60s	RPE 8-9
2. Incline Dumbbell Press ▶	4 sets	8 reps	60s	RPE 8-9
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s	RPE 8-9
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	10 reps	60s	RPE 8-9
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s	RPE 8-9
6. Barbell Biceps Curl ▶	3 sets	6 reps	60s
7. EZ-Bar Skullcrusher ▶	3 sets	8 reps	60s

Lower Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	3 reps	60s	RPE 8-9
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	RPE 8-9
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 reps	60s	RPE 8-9
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	60s
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s

Upper Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s	RPE 7
2. Seated Cable Row ▶	4 sets	8 reps	60s	RPE 7
3. Dumbbell Lateral Raise ▶	3 sets	8 reps	60s	RPE 7
4. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	6 reps	60s
5. Cable Tricep Extension ▶	4 sets	10 reps	60s

Week 4

Upper Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	4 reps	60s	RPE 8-9
2. Incline Dumbbell Press ▶	4 sets	6 reps	60s	RPE 8-9
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s	RPE 8-9
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	6 reps	60s	RPE 8-9
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	6 reps	60s	RPE 8-9
6. Barbell Biceps Curl ▶	3 sets	6 reps	60s
7. EZ-Bar Skullcrusher ▶	3 sets	8 reps	60s

Lower Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	3 reps	60s	RPE 8-9
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	RPE 8-9
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 reps	60s	RPE 8-9
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s

Upper Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s	RPE 7
2. Dumbbell Flys ▶	4 sets	8 reps	60s
3. Seated Cable Row ▶	4 sets	12 reps	60s	RPE 7
4. Dumbbell Lateral Raise ▶	4 sets	8 reps	60s	RPE 7
5. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s
6. Cable Tricep Extension ▶	4 sets	10 reps	60s

Week 5

Upper Strength

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	3 reps	60s	RPE 8-9
2. Incline Dumbbell Press ▶	4 sets	8 reps	60s	RPE 8-9
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s	RPE 8-9
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	8 reps	60s	RPE 8-9
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	2 sets	4 reps	60s	RPE 8-9
6. Barbell Biceps Curl ▶	3 sets	6 reps	60s

Lower Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	3 reps	60s	RPE 8-9
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	RPE 8-9
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 reps	60s	RPE 8-9
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	60s
5. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s

Upper Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s	RPE 7
2. Dumbbell Flys ▶	3 sets	8 reps	60s	RPE 7
3. Seated Cable Row ▶	3 sets	8 reps	60s	RPE 7
4. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	4 sets	10 reps	60s
5. Dumbbell Lateral Raise ▶	4 sets	12 reps	60s	RPE 7
6. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	RPE 7

Lower Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat ▶	3 sets	6 reps	60s	RPE 7
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	12 reps	60s	RPE 7
3. Seated Calf Raise Machine ▶	4 sets	10 reps	60s	RPE 7

Week 6

Upper Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	3 reps	60s	RPE 8-9
2. Incline Dumbbell Press ▶	4 sets	8 reps	60s	RPE 8-9
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	5 reps	60s	RPE 8-9
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	8 reps	60s	RPE 8-9
5. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	2 sets	4 reps	60s	RPE 8-9
6. Barbell Biceps Curl ▶	3 sets	8 reps	60s
7. EZ-Bar Skullcrusher ▶	3 sets	8 reps	60s

Lower Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	4 reps	60s	RPE 8-9
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	RPE 8-9
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 reps	60s	RPE 8-9
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	8 reps	60s

Upper Hypertrophy

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 reps	60s	RPE 7
2. Dumbbell Flys ▶	3 sets	8 reps	60s
3. Seated Cable Row ▶	4 sets	12 reps	60s	RPE 7
4. Dumbbell Lateral Raise ▶	4 sets	12 reps	60s	RPE 7
5. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s
6. Cable Tricep Extension ▶	4 sets	8 reps	60s

PHUL (4 Day Upper/Lower Split)

Workout Overview

Week 1

Week 1

Upper Strength

Lower Strength

Upper Hypertrophy

Lower Hypertrophy

Week 2

Upper Strength

Lower Strength

Upper Hypertrophy

Lower Hypertrophy

Week 3

Upper Strength

Lower Strength

Upper Hypertrophy

Week 4

Upper Strength

Lower Strength

Upper Hypertrophy

Week 5

Upper Strength

Lower Strength

Upper Hypertrophy

Lower Hypertrophy

Week 6

Upper Strength

Lower Strength

Upper Hypertrophy

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