The Ultimate Power Hypertrophy Upper Lower PHUL Workout
The Ultimate Power Hypertrophy Upper Lower PHUL Workout
The Ultimate Power Hypertrophy Upper Lower PHUL Workout
I always enjoy the weekend, especially Fridays. Next time you go to the gym on a
Friday take a look around. The people you see are the real lifters, working out rather
than going out. It really is an awesome environment to be in if you have some
substantial strength goals.
If you take the time to watch some of the most advanced and experienced lifters in
the gym you will notice one thing – they are not doing anything fancy. The
fundamentals of strength are relatively simplistic. Consistent stress on the muscle
provides consistent results.
You will never see a guy who has trained for strength for five years jump onto a Bosu
ball to do some strange balance shoulder press movement – it doesn’t happen
because it does not work.
The gold standard in strength training is what we call a P.H.U.L. workout. The
workout is not complicated in any sense – simplicity, consistency and overload yields
results. If you’re caught up in the daily routine of scouring youtube and the web for
new and challenging workouts but not finding any results it’s time to make a change
to a PHUL workout split.
TABLE OF CONTENTS
The fundamental purpose of a PHUL workout split is to build strength over time.
The most important benefit to doing a PHUL style workout is that this program will
offer you the most effective way to put on true strength and set your body up for the
future.
Strength training in general hits more muscles than any other style. This is because
you don’t necessarily isolate the muscles, rather you integrate them into a movement.
For example; the PHUL workout is split into upper body exercises and lower body
exercises rather than arms, chest like some bodybuilding programs.
The benefit of splitting your workout into upper and lower body movements means
you can strengthen entire movements rather than muscles. The focus is on increasing
your overhead press or increasing your front squat.
In the process of doing the movement, you strengthen and build muscle in your
shoulders, triceps, quads, hamstrings, glutes etc. Since you train for a complete
movement rather than a strict muscle making progressions is much easier – overload
the tissue or make the movement more complex (well get to that in our progressions
section).
If your goal is to build strength, lose weight and increase the amount of
weight you can handle in the gym then the PHUL workout is for you.
Workout Overview
Workout Notes:
Exercises with higher reps can be done at lower weights with slower movement. The
sets provide you with information about how hard you should be working each set.
If you only have three sets, you should be nearing complete failure every set, whereas
exercises for 5 sets should be done at a more moderate intensity.
Failure
A failure is a tool that should not be abused. All sets should be completed until form
breakdown occurs (your lift is sloppy or you sacrifice form). Failure should not be
used during this workout.
Tempo
This term represents the amount of time we have tension placed on the muscle. For a
detailed explanation of tempo training read here.
Abdominals
Ab work can be done at the end of a particular workout but keep in mind many of
these exercises will already put a large amount of stress on the core.
Keep your dedicated core routines to less than 30-40min over the course of a week.
RBS
Rest between sets. Following each set you should time your rest. Each exercise has a
different rest time – generally the more difficult the exercise, the longer the rest you
are given.
Dips 6 4 21X0 90
Deadlift 6 4 11X1 90
Strength Training works on 3-week cycles. The first two weeks are complete overload,
you pack on the weight and the reps and train hard. The third week is a deloading
week – this allows us to rest, recover and maintain tissue size.
This PHUL program is structured as a 4/day per week split. You will train the first two
days of the week, rest, train another two days, followed by two days of rest. The days
you spend resting on the weekend should not be spent sitting on a couch. If you have
a foam roller get on it. If you can get into an ice bath and decrease the inflammation
to your joints, do it.
Strength training isn’t just about what you do while you are in the gym. Focussing on
recovery outside of the gym is completely essential and will enable you to progress
faster without injury.
Notice that in each workout you have some prime movements. These are incline
bench, dips, back squats and a lunge/step up. In traditional strength circles exercises
that fall under a push, pull, squat or lunge are known as prime movements. These
exercises will serve as the basis to build strength and increase weight – think of them
as your baseline exercises to monitor strength.
Inducing hypertrophy is done through two ways; high loads, or high tension. High
loads is lifting with a large amount of weight – in this instance, you will be doing this in
your hypertrophy workouts (notice the lower rep schemes). High tension is done
through tempo training. Take some time to review this guide to tempo training. In
many cases working with tempo enables the exerciser to lift heavy without running
into injury. Tracking your tempo also provides consistency to the muscle – let us not
forget our body is essentially a machine.
We use this method because it induces the greatest effect for muscle strength and
size. Structuring your workout in this way will help to increase your 1RM in all of your
prime movements, lose weight and feel great.
Moving into your movements, keep things simple. If you are training bench and rows,
bench and row. Start off with low reps at 60-70% of your max lift with high rest times.
Don’t get into the habit of jumping into your max on the first lift – bad idea.
After 1-2 weeks of performing this exercise with the same reps and sets progression
will come with increasing the weight and cycling the set scheme. One of the most
effective ways to do this is to change your workout to a 6×4 rather than a 8×3. Your
workout would then look like this.
This does not increase the total rep count in any way. Notice you are still completing
24 total repetitions, yet it is broken down into four sets with more rest. Increase the
weight for 1-2 weeks using this set scheme and then bounce back to an 8×3 pattern
for the same weight the following cycle.
Final Tip
Strength training requires one last important aspect to consider. Your ego!
Do not in any way lift for ego. When you start to get stronger, lift heavier weights
you’ll want to push yourself. Do so without your ego. Stay on the program and stay
within the rep scheme – they are developed to make you stronger each week.
Let us know how the workout program is going for you. Comment below if you have
any questions, we’d be happy to help.
What next? You might also be interested to check out Layne Norton’s PHAT workout
for size and strength.
Eric
April 11, 2018 at 4:04 am | Reply
Thanks for the great article. Couple of questions… The table in the article
states this is a 12 week program, 6 week cycles… What does this mean
exactly? The article also says to go near failure on each set, but not to failure.
Based on this, it seems that doing the same weight 4×3 is not preferable,
rather the same weight at sets of 6,6,5,3 is better, correct (again not failing on
any of them)? And lastly, is there a deload week, if so what does it look like….
Maybe this ties back to the 6 week cycle question.
Anabolic Bodies
April 14, 2018 at 6:48 am | Reply
Eric, great to hear you’re interested in the PHUL workout. Let me try to
answer your questions in order.
Of course, you can switch your rep ranges if you’d like, yet hypertrophy will
always work best at lower reps and higher weights. Completing a 4×3 with
longer rest times means heavy weights – perfect for stimulating cell
hypertrophy (our end goal in any strength setting).
General deloading can be done by completing less working sets and using
higher rest times. You can decrease the weight but generally lowering the
total number of working sets and increasing rest time will be sufficient
enough to deload the muscles.
Nils
April 29, 2018 at 9:56 pm | Reply
HI! I just would like to give a huge thumbs up for the great info you have here
on this post, thanks. Bookmarked.
Jasmin
May 19, 2018 at 8:28 am | Reply
Awesome post. I simply stumbled upon your site and the phul workout and
wished to
mention that the details going into your workouts are great. Keep them
coming.
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