Powerhypertrophy
Day 1
Exercise Sets Reps
Upper Power
Barbell Bench Press 3 - 4 3 - 5
Incline Dumbbell Bench Press 3 -
4 6 - 10
Bent Over Row 3 - 4 3 - 5
Lat Pull Down 3 - 4 6 - 10
Overhead Press 2 - 3 5 - 8
Barbell Curl 2 - 3 6 - 10
Skullcrusher 2 - 3 6 - 10
Day 2
Exercise Sets Reps
Lower Power
Squat 3 - 4 3 - 5
Deadlift 3 - 4 3 - 5
Leg Press 3 - 5 10 - 15
Leg Curl 3 - 4 6 - 10
Calf Exercise (choose any
exercise) 4 6 - 10
Day 4
Exercise Sets Reps
Upper Hypertrophy
Incline Barbell Bench Press 3 - 4 8
- 12
Flat Bench Dumbbell Fly 3 - 4 8 -
12
Seated Cable Row 3 - 4 8 - 12
One Arm Dumbbell Row 3 - 4 8 -
12
Dumbbell Lateral Raise 3 - 4 8 -
12
Seated Incline Dumbbell Curl 3 - 4
8 - 12
Cable Tricep Extension 3 - 4 8 - 12
Day 5
Exercise Sets Reps
Lower Hypertrophy
Front Squat 3 - 4 8 - 12
Barbell Lunge 3 - 4 8 - 12
Leg Extension 3 - 4 10 - 15
Leg Curl 3 - 4 10 - 15
Seated Calf Raise 3 - 4 8 - 12
Calf Press 3 - 4 8 - 12
MUSCLEANDSTRENGTH.COM
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NEED TO BUILD
THE BODY YOU
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Build both size and strength in this 4 day
split
based around basic compound
movements.
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Link to Workout:
https://www.muscleandstrength.
com/workouts/phul-workout
POWER
HYPERTROPHY
UPPER LOWER
(P.H.U.L)
WORKOUT
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 12 Weeks
Days Per Week: 4 Days
Time Per Workout: 45-60 Mins
Equipment: Barbell, Dumbbells,
Machines
Author: Brandon Campbell
