Power.

This program uses 2 of it's 4 working days to focus on pure strength

training. The key to getting stronger and bigger is to utilize progressive
overload and time under tension. These 2 days will see that you'll be able to
use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL

program will focus on hypertrophy (bodybuilding) style training. This way,
not only will you be seeing strength increases but you'll be building size as
well.

PHUL Notes:
Sets and Reps - When first beginning this program it is suggested to start
with a lower amount of total volume until you become accustomed to the
workload.
Failure - Failure is a tool that should not be abused. All sets should be
completed with at least 1 rep "left in the tank." Meaning you should
struggle to complete your heavier sets, but not to the point where you're
unable to get your goal reps.
Exercise Selection - Main compounds should remain unchanged, however
substitutions can be made for like exercises if desired.
Abdominals - Ab work can be done at the end of training or on off days.
 Sets Reps

3-4 3-5

Barbell Bench Press

3-4 6-10

Incline Dumbbell Bench Press

3-4 3-5

Bent Over Row

 Sets Reps

3-4 6-10

Lat Pull Down

2-3 5-8

Overhead Press

2-3 6-10

Barbell Curl
 2-3 6-10

Skullcrusher

ABS
 Sets Reps

3-4 3-5

Squat

3-4 3-5

Deadlift
 Sets Reps

3-5 10-15

Leg Press

3-4 6-10

Leg Curl

4 6-10

Calf Exercise
 Sets Reps

3-4 8-12

Incline Barbell Bench Press

3-4 8-12

Flat Bench Dumbbell Flye

 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

ABS
 Sets Reps

3-4 8-12

Front Squat

3-4 8-12

Barbell Lunge
 Sets Reps

3-4 10-15
Leg Extension

3-4 10-15
Leg Curl
 3-4 8-12

Seated Calf Raise

3-4 8-12

Calf Press