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4-Day PHUL (Gym Equipment)

Created by Hevy

Medium

Gain Muscle

Gym

4 Routines

PHUL (power/hypertrophy upper/lower) is a powerbuilding program aiming to build muscle and strength. This 4-day program includes two hypertrophy and two strength-focused sessions weekly.

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

Incline Bench Press (Dumbbell)

4 sets

· 6-8 reps

Bent Over Row (Barbell)

4 sets

· 6-8 reps

Overhead Press (Barbell)

3 sets

· 6-8 reps

Lat Pulldown (Cable)

3 sets

· 8-10 reps

Bicep Curl (Barbell)

2 sets

· 8-10 reps

Skullcrusher (Barbell)

2 sets

· 8-10 reps

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

Lying Leg Curl (Machine)

3 sets

· 10-12 reps

Standing Calf Raise (Machine)

3 sets

· 10-12 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

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 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

Leg Extension (Machine)

3 sets

· 12-15 reps

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Seated Calf Raise

3 sets

· 15-20 reps

4-Day PHUL (Gym Equipment)

Created by Hevy

PHUL (power/hypertrophy upper/lower) is a powerbuilding program aiming to build muscle and strength. This 4-day program includes two hypertrophy and two strength-focused sessions weekly.

Medium

Gain Muscle

Gym

4 Routines

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

Incline Bench Press (Dumbbell)

4 sets

· 6-8 reps

Bent Over Row (Barbell)

4 sets

· 6-8 reps

Overhead Press (Barbell)

3 sets

· 6-8 reps

Lat Pulldown (Cable)

3 sets

· 8-10 reps

Bicep Curl (Barbell)

2 sets

· 8-10 reps

Skullcrusher (Barbell)

2 sets

· 8-10 reps

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

Lying Leg Curl (Machine)

3 sets

· 10-12 reps

Standing Calf Raise (Machine)

3 sets

· 10-12 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

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 B (Hypertrophy)

Warm Up

1 set

Leg Press (Machine)

5 sets

· 10-12 reps

Glute Ham Raise

3 sets

Leg Extension (Machine)

3 sets

· 12-15 reps

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Seated Calf Raise

3 sets

· 15-20 reps

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Save Program

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