United States 
Information
| Name | PHUL Workout |
|---|---|
| Category | Strength and Mass |
| Creator | Brandon Campbell |
PHUL Workout
Power Hypertrophy Upper Lower Workout (PHUL) Workout
The PHUL workout, much like the PHAT workout, was created so that both strength and size can be built at the same time. This is a 4 day workout and each day consists of exercises that target towards a specific goal. During the strength days, you will be performing exercises with heavy weights and low repetitions. During the hypertrophy days, you will be performing exercises with low weights and high repetitions.
The PHUL workout, much like the PHAT workout, was created so that both strength and size can be built at the same time. This is a 4 day workout and each day consists of exercises that target towards a specific goal. During the strength days, you will be performing exercises with heavy weights and low repetitions. During the hypertrophy days, you will be performing exercises with low weights and high repetitions.
Day 1: Upper Power
| Exercise | Reps | Sets | Action | ||
|---|---|---|---|---|---|
 | Bench Press | 3-5 Reps | 3-4 Sets | View Exercise | |
 | Incline Dumbbell Press | 6-10 Reps | 3-4 Sets | View Exercise | |
 | Bent Over Row | 3-5 Reps | 3-4 Sets | View Exercise | |
 | Lat Pulldown | 6-10 Reps | 3-4 Sets | View Exercise | |
 | Standing Military Press | 5-8 Reps | 2-3 Sets | View Exercise | |
 | Barbell Curl | 6-10 Reps | 2-3 Sets | View Exercise | |
 | Skullcrusher | 6-10 Reps | 2-3 Sets | View Exercise |
Day 2: Lower Power
| Exercise | Reps | Sets | Action | ||
|---|---|---|---|---|---|
 | Back Barbell Squat | 3-5 Reps | 3-4 Sets | View Exercise | |
 | Barbell Deadlift | 3-5 Reps | 3-4 Sets | View Exercise | |
 | Leg Press | 10-15 Reps | 3-5 Sets | View Exercise | |
 | Lying Leg Curl | 6-10 Reps | 3-4 Sets | View Exercise | |
 | Seated Calf Raises | 6-10 Reps | 4 Sets | View Exercise |
Day 3: Rest
Day 4: Upper Hypertrophy
| Exercise | Reps | Sets | Action | ||
|---|---|---|---|---|---|
 | Incline Bench Press | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Dumbbell Flyes | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Seated Cable Row | 8-12 Reps | 3-4 Sets | View Exercise | |
 | One Arm Dumbbell Row | 8-12 Reps | 3-4 Reps | View Exercise | |
 | Side Lateral Raise | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Preacher Curls | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Cable Rope Overhead Triceps Extension | 8-12 Reps | 3-4 Sets | View Exercise |
Day 5: Lower Hytrophy
| Exercise | Reps | Sets | Action | ||
|---|---|---|---|---|---|
 | Font Barbell Squat | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Dumbbell Walking Lunge | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Leg Extensions | 10-15 Reps | 3-4 Sets | View Exercise | |
| Lying Leg Curl | 10-15 Reps | 3-4 Reps | View Exercise | |
| Seated Calf Raises | 8-12 Reps | 3-4 Sets | View Exercise | |
 | Standing Calf Raise | 8-12 Reps | 3-4 Sets | View Exercise |
Day 6: Rest
Day 7: Rest
