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PHUL (4 Day Upper/Lower Split)

By Unknown

Experience
Intermediate (2-3 years)
Time
55 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

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 split.

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Upper Strength

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Incline Dumbbell Press▶
2. Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
3 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
4 sets, 10 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
5. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Biceps Curl▶
6. Barbell Biceps Curl
3 sets, 6 reps, (rest 60s)
RPE 7
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
7. EZ-Bar Skullcrusher
3 sets, 6 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Lower Strength

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 3 reps, (rest 60s)
RPE 7
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 10 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
5. Standing Calf Raises
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Upper Hypertrophy

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2. Dumbbell Flys
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Seated Cable Row▶
3. Seated Cable Row
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
4. Supported Single Arm Dumbbell Bent-over Row
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6. Standing Dumbbell Biceps Curl
4 sets, 8 reps, (rest 60s)
Seated RPE 7
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
7. Cable Tricep Extension
4 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Lower Hypertrophy

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Crossed-Arm Barbell Front Squat▶
1. Crossed-Arm Barbell Front Squat
4 sets, 6 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
2. Barbell Lunge
3 sets, 6 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 12 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Standing Leg Curl▶
4. Standing Leg Curl
3 sets, 8 reps, (rest 60s)
RPE 7
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
RPE 7
Show Alternative Exercises

Date Created: 2/3/2020, UTC


Last Updated: 4/18/2021, UTC

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