The PHUL workout follows a 4-day workout split popular among gymgoers targeting maximum effort on working days. It works each major muscle group twice per week for a total of four workouts per week. This provides ample recovery time between workout days to improve upon the previous workout.

This routine is structured by upper and lower body and hypertrophy vs. strength training. The format focuses on compound exercises to work multiple muscles simultaneously. You can modify the exercises as needed but they are geared towards intermediate to advanced levels.

A method for programming this routine is using the 5/3/1 workout program. This program schedules four primary lifts throughout the four active workout days using a straightforward approach for maximum results. It incorporates progressive overload to gradually increase the intensity over time as you gain strength. 

Below, we review the PHUL workout with suggested exercises, training tips, and programming guidance.

The Ultimate PHUL Workout

The following routine is a guide for programming your PHUL workout split. It targets all major muscle groups using compound movements for a hypertrophy or strength approach. You can perform them as listed or modify them to fit your unique fitness goals.

Upper Power

Day one targets the chest, back, and upper arms. These support upper body lifts and are highly influential in daily tasks involving lifting, pushing, and carrying. Focus on squeezing the target muscles, moving slowly and with control during each movement to get maximal engagement.

The exercises below primarily target a power-based strength approach using low to moderate reps. These promote upper body strength and balanced development by targeting the muscle groups in different ways. The incline dumbbell bench press increases focus on the upper chest to vary the stimulus from the traditional bench press.

A study on muscle activation for select back exercises found that the lat pulldown, for example, significantly engages the latissimus dorsi. The muscle activation rate can reach approximately 20% of maximum voluntary contraction. 

Below is an example routine for a strength-focused upper body workout.

Lower Power

Day two of this split is all about building and strengthening the glutes, hamstrings, calves, and quadriceps. This is an intensive, high-volume day as your lower body includes your biggest muscle groups. 

The exercises below aim to build lower body foundational strength for increased leg size and definition. Additionally, studies have shown that workouts including deadlifts can reduce lower back pain.
Below is an example routine for a strength-focused lower-body workout.

Upper Hypertrophy

Day three is focused on upper-body muscle hypertrophy. It primarily targets the back, chest, and upper arms. Additionally, the shoulders engage to provide stability throughout the movements.

These muscles are essential for supporting shoulder extension, adduction, and internal rotation. This means bringing your arm backward, across your body, and turning it inwards. They also work to engage the core and stabilize the spine.

Chest workouts like those below should be performed using a full range of motion to achieve maximum benefits. The full range of motion combined with the hypertrophy approach will maximally fatigue the target muscles. This is highly effective in developing the upper body for a desirable physique as the muscles rebuild larger and stronger.

Lower Hypertrophy

Day four revisits the lower body to maximize muscle fatigue using a hypertrophy approach. It uses high-intensity reps working your largest muscles, so you may need to incorporate more rest between sets. Build in at least 2–3 minutes and up to five minutes if necessary. Allowing sufficient recovery between workouts is essential for avoiding overtraining, burnout, and injury. 

Your legs include some of the largest muscles in the body. As a result, these workouts help boost your metabolism by amping the intensity to reap maximum gains. 

The workouts below will enhance lower body foundation strength while encouraging leg muscle hypertrophy. They effectively contribute to an aesthetically pleasing lower body physique and benefit functional activities like climbing, running, and jumping. Additionally, movements like the squat strengthen the lower body muscles that support proper knee alignment.  

How To Progress With PHUL Workout Routine

The PHUL workout routine is valuable for fitness enthusiasts who seek a challenging plan while maintaining sufficient recovery and structure. While there are different ways to program your split, the general formula is similar. You work the upper and lower body twice a week. Each session is either focused on strength or on hypertrophy. 

This is beneficial as it helps you organize and structure your plan to achieve maximum results. To progress with the PHUL workout, start with a lower volume and gradually add more as you build strength.

Using the 2-for-2 rule is a beneficial method to determine when you can add weight. Once you can complete two additional reps over your target range two weeks in a row, you can add weight. Start with small increases (1–2 lbs for upper and 3–4 lbs for lower) to avoid injury and compromising form.

Additionally, it is crucial to adhere to the scheduled rest days in between hard lifting sessions. This allows your body to recover so you can reap the benefits achieved from the active days. Focus on prioritizing nutrition, hydration, and quality sleep on your recovery days.

Training Tips To Keep In Mind 

Below are some training tips to keep in mind if you decide to pursue the PHUL workout routine:

• When beginning the program, start with a lower overall volume until you become accustomed to the workload. Increase gradually from there to avoid injury or strain.
• Sets should be completed with at least one rep left in the tank. This means it should be challenging to complete the heavier sets but not impossible.
• On hypertrophy days, you should target maximum effort to effectively fatigue the muscles. However, strength days should not be done at full intensity but with lower volume and weight to prioritize proper form.
• Focus on engaging the target muscle groups on active days to maximize results. Concentrate on squeezing the muscles during the active phase to enhance the mind-muscle connection.
• Try to add variety to the workouts to target similar muscles differently. For example, use different angles when doing the incline bench press or vary your squat stance (narrow vs. wide). 
• In addition to the scheduled weekly rest days, you should also schedule cut-back weeks every 8–12 weeks. In this approach, you will follow your same program but reduce the amount of weight by about half.
• Aim to schedule ab work at the end of a lifting session or on rest days. Light yoga and stretching are also recommended on rest days to promote blood flow to the muscles and enhance recovery.

Conclusion

The PHUL workout split is an intense plan that provides significant rewards. This is tailored to intermediate or advanced lifters, as the format would likely be too intense for beginners to make any meaningful progress. However, if you’re seeking a challenge that takes your routine to the next level, the PHUL workout is for you. 

While there are a variety of programs you can follow for an effective lifting routine, this one provides valuable benefits. You are likely to reach optimal results if you follow our programming guidance while considering our training tips and advice.