The ultimate power hypertrophy upper lower (p.h.u.l.) workout electricity word search puzzle


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.

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. What is a PHUL workout?

A PHUL workout is a traditional style of workout developed for building strength and stimulating hypertrophy. P.H.U.L. stands for; power – hypertrophy – upper – lower and focuses on the big lifts, compound movements, and some isolated accessory exercises.

Yes and no. Any strength based program combined with a balanced diet will put your body into a metabolic and hypertrophy state – burning calories and building muscle. This is not your silly weekend HIIT training session – this program is built for lifters who want to put on strength, muscle and lose weight the real way.

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).

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.

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. How Do I Warm Up For a PHUL Routine

The most important aspect to consider when addressing a warm-up is always the temperature of your muscle before you exercise. Of course, measuring your own temperature will be difficult but starting off on a low impact cardio machine such as a bike or elliptical will enable you to warm up without putting stress on the muscle.

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. Day 1: Lower Hypertrophy

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.

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. Summary and Conclusion

Training with a PHUL workout will not only make you stronger, but it will teach you how to train properly. Utilizing these strength methods will enable you to build in progressions, complete more difficult exercises and become a general badass around the gym. THIS WILL TAKE TIME.