Gain Size and Strength with One Routine
Bodybuilding chiefly focuses on aesthetics, aiming to grow as large and defined as possible, but often doesn’t emphasize strength. Some individuals assume that an aesthetic build inherently equates to a robust and powerful physique. Regrettably, this isn’t true; muscle size doesn’t always translate to strength. The essence of bodybuilding training, especially if your goal is to get shredded, hinges more on nutrition, training consistency, and muscle growth rather than strength and power. Today, we’re delving into the PHUL program and how it enhances both your aesthetics and strength gains.
PHUL Training Regimen Summary
As you advance in your bodybuilding journey, it’s inevitable that along with the size and definition you achieve, you’ll also aspire to develop strength. Powerbuilding is the optimal route, enabling you to not only appear like a comic book hero but also perform impressively in the gym. Size without strength lacks significance.
Envision the Incredible Hulk with all that immense muscle yet unable to hoist a car and hurl it through a building. Such comics and films would become tedious quickly. The same applies to bodybuilders and their muscle mass. You wouldn’t want to resemble the Hulk but struggle lifting your own weight. It’s absurd. Therefore, the most effective strategy for progressing in both power and muscle mass is the PHUL training system.
PHUL, short for Power Hypertrophy Upper Lower, is a regimen that enhances strength as well as muscle mass. It blends volume-focused days and power-centric days, ensuring you reap the benefits of both. The system targets each muscle group twice weekly, emphasizing both upper and lower body workouts. Compound exercises are central to this program to guarantee substantial strength gains and improve proficiency in the three major lifts: the bench press, the squat, and the deadlift.
Isolation exercises are included to refine the muscles and enhance their definition, but compound movements are the key elements that will boost your strength. Two days of the four-day program are dedicated solely to strength, while the other two days concentrate on hypertrophy training.
You’ll have two training days followed by a rest day, then two more training days, and two rest days before the cycle repeats. What exactly does a PHUL training regimen entail?
The GI Team has you covered—let’s explore.
Monday Day 1: Upper Power
| Barbell Bench Press | 3-4 sets, 3-5 reps |
| Incline Dumbbell Bench Press | 3-4 sets, 6-10 reps |
| Bent Over Row | 3-4 sets, 3-5 reps |
| Lat Pull Down | 3-4 sets, 6-10 reps |
| Overhead Press | 2-3 sets, 5-8 reps |
| Barbell Curl | 2-3 sets, 6-10 reps |
| Skullcrusher | 2-3 sets, 6-10 reps |
Tuesday Day 2: Lower Power
| Squat | 3-4 sets, 3-5 reps |
| Deadlift | 3-4 sets, 3-5 reps |
| Leg Press | 3-5 sets, 10-15 reps |
| Leg Curl | 3-4 sets, 6-10 reps |
| Calf Exercise | 4 sets, 6-10 reps |
Thursday Day 4: Upper Hypertrophy
| Incline Barbell Bench Press | 3-4 sets, 8-12 reps |
| Flat Bench Dumbbell Flye | 3-4 sets, 8-12 reps |
| Seated Cable Row | 3-4 sets, 8-12 reps |
| One Arm Dumbbell Row | 3-4 sets, 8-12 reps |
| Dumbbell Lateral Raise | 3-4 sets, 8-12 reps |
| Seated Incline Dumbbell Curl | 3-4 sets, 8-12 reps |
| Cable Tricep Extension | 3-4 sets, 8-12 reps |
Friday Day 5: Lower Hypertrophy
| Front Squat | 3-4 sets, 8-12 reps |
| Barbell Lunge | 3-4 sets, 8-12 reps |
| Leg Extension | 3-4 sets, 10-15 reps |
| Leg Curl | 3-4 sets, 10-15 reps |
| Seated Calf Raise | 3-4 sets, 8-12 reps |
| Calf Press | 3-4 sets, 8-12 reps |
Advantages of PHUL
The PHUL program offers numerous benefits that distinguish it from other routines. Firstly, one of the most significant advantages is that it doesn’t concentrate on a single aspect, compelling your body to adapt and overcome the challenges posed. It incorporates a mix of barbell and dumbbell exercises, along with bodyweight and machine exercises.
The PHUL regimen is an excellent method to “surprise the muscle,” a concept popularized by 7x Mr. Olympia champion Arnold Schwarzenegger. The PHUL program balances volume and power, ensuring there isn’t an overemphasis on either. Instead, it includes both volume days and power days with varying rep ranges to truly shock the muscle and stimulate growth.
Even though the volume and power days are separated, you still get an adequate amount of both. Also, during the volume-focused days of the PHUL regimen, you’re still lifting heavy weights—the last rep or two of your sets should be challenging. So, your muscles will not only look impressive but also develop strength.
Avoiding Overtraining
Many individuals unknowingly overtrain, which can significantly impede progress. Often, people train their chest one day, feel fine the next or even the following day, and train their chest again, which isn’t beneficial! Even if the muscles aren’t sore a day or two after an intense workout, it doesn’t mean they are fully recovered.
While exercising seven days a week may seem appealing, the PHUL program follows a four-day split with rest days on Wednesdays and weekends, preventing muscle overtraining and allowing adequate recovery time.
PHUL Conclusion
In summary, the PHUL training program can significantly benefit both your physical appearance and strength. Why wouldn’t you want a routine that offers the best of both worlds?
Is the PHUL method part of your training regimen? Share your thoughts in the comments below and make sure to follow Fit Journey Now on Facebook and Twitter.