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6-Day PHUL (Gym Equipment)

Created by Hevy

Advanced

Gain Muscle

Gym

6 Routines

Power/hypertrophy upper/lower (PHUL) is a powerbuilding program that differs from the traditional 4-day PHUL approach because you have two strength sessions but four muscle growth workouts (instead of two).

Lower A (Strength)

Similar to Upper A, the first lower body workout for the week is strength-oriented. The goal is to lift more weight for fewer reps and take longer breaks between sets.

Warm Up

1 set

Squat (Barbell)

7 sets

· 4-6 reps

Romanian Deadlift (Barbell)

4 sets

· 6-8 reps

Leg Press (Machine)

3 sets

· 8-10 reps

Lying Leg Curl (Machine)

3 sets

· 10-12 reps

Upper A (Strength)

The first upper body workout for the week is more strength-oriented. The goal is to lift more weight for fewer reps and take longer breaks between sets.

Warm Up

1 set

Bench Press (Barbell)

7 sets

· 4-6 reps

Bent Over Row (Barbell)

4 sets

· 6-8 reps

Incline Bench Press (Dumbbell)

4 sets

· 6-8 reps

Lat Pulldown (Cable)

4 sets

· 8-10 reps

Upper B (Hypertrophy)

The second upper body workout for the week has more volume and the rest periods are slightly shorter. Our primary goal here is muscle gain.

Warm Up

1 set

Dumbbell Row

5 sets

· 10-12 reps

Incline Bench Press (Dumbbell)

4 sets

· 10-12 reps

Seated Cable Row - V Grip (Cable)

3 sets

· 12-15 reps

Bicep Curl (Barbell)

3 sets

· 10-12 reps

Skullcrusher (Barbell)

3 sets

· 10-12 reps

Lower B (Hypertrophy)

Like Upper B, the second lower body workout for the week is geared more toward muscle growth. As such, we have a slightly greater selection of exercises, and the emphasis is on higher-rep sets with less weight.

Warm Up

1 set

Leg Press (Machine)

5 sets

· 10-12 reps

Glute Ham Raise

3 sets

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Seated Calf Raise

3 sets

· 15-20 reps

Upper C (Hypertrophy)

Upper C and Lower C are extra workouts for more advanced trainees to do extra volume for growth.

Warm Up

1 set

Shoulder Press (Dumbbell)

5 sets

· 10-12 reps

Lat Pulldown (Cable)

4 sets

· 12-15 reps

Chest Press (Machine)

3 sets

· 12-15 reps

Bicep Curl (Dumbbell)

3 sets

· 12-15 reps

Lateral Raise (Dumbbell)

3 sets

· 12-15 reps

Triceps Rope Pushdown

3 sets

· 12-15 reps

Lower C (Hypertrophy)

Warm Up

1 set

Hip Thrust (Barbell)

5 sets

· 8-10 reps

Reverse Hyperextension

3 sets

· 12-15 reps

Leg Extension (Machine)

3 sets

· 12-15 reps

Standing Calf Raise (Machine)

3 sets

· 12-15 reps

6-Day PHUL (Gym Equipment)

Created by Hevy

Advanced

Gain Muscle

Gym

6 Routines

Lower A (Strength)

Similar to Upper A, the first lower body workout for the week is strength-oriented. The goal is to lift more weight for fewer reps and take longer breaks between sets.

Warm Up

1 set

Squat (Barbell)

7 sets

· 4-6 reps

Romanian Deadlift (Barbell)

4 sets

· 6-8 reps

Leg Press (Machine)

3 sets

· 8-10 reps

Lying Leg Curl (Machine)

3 sets

· 10-12 reps

Upper A (Strength)

The first upper body workout for the week is more strength-oriented. The goal is to lift more weight for fewer reps and take longer breaks between sets.

Warm Up

1 set

Bench Press (Barbell)

7 sets

· 4-6 reps

Bent Over Row (Barbell)

4 sets

· 6-8 reps

Incline Bench Press (Dumbbell)

4 sets

· 6-8 reps

Lat Pulldown (Cable)

4 sets

· 8-10 reps

Upper B (Hypertrophy)

The second upper body workout for the week has more volume and the rest periods are slightly shorter. Our primary goal here is muscle gain.

Warm Up

1 set

Dumbbell Row

5 sets

· 10-12 reps

Incline Bench Press (Dumbbell)

4 sets

· 10-12 reps

Seated Cable Row - V Grip (Cable)

3 sets

· 12-15 reps

Bicep Curl (Barbell)

3 sets

· 10-12 reps

Skullcrusher (Barbell)

3 sets

· 10-12 reps

Lower B (Hypertrophy)

Warm Up

1 set

Leg Press (Machine)

5 sets

· 10-12 reps

Glute Ham Raise

3 sets

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Seated Calf Raise

3 sets

· 15-20 reps

Upper C (Hypertrophy)

Upper C and Lower C are extra workouts for more advanced trainees to do extra volume for growth.

Warm Up

1 set

Shoulder Press (Dumbbell)

5 sets

· 10-12 reps

Lat Pulldown (Cable)

4 sets

· 12-15 reps

Chest Press (Machine)

3 sets

· 12-15 reps

Bicep Curl (Dumbbell)

3 sets

· 12-15 reps

Lateral Raise (Dumbbell)

3 sets

· 12-15 reps

Triceps Rope Pushdown

3 sets

· 12-15 reps

Lower C (Hypertrophy)

Warm Up

1 set

Hip Thrust (Barbell)

5 sets

· 8-10 reps

Reverse Hyperextension

3 sets

· 12-15 reps

Leg Extension (Machine)

3 sets

· 12-15 reps

Standing Calf Raise (Machine)

3 sets

· 12-15 reps

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To save this Program and track your workouts, download Hevy for free.