PHUL
PHUL is a 4-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training.
What is the PHUL?
PHUL is a 4-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4×3–5
- Barbell Row — 3–4×3–5
- Incline Dumbbell Press — 3–4×6–10
- Lat Pulldown — 3–4×6–10
- Overhead Press — 2–3×5–8
- Curl + Triceps — 2–3×6–12
Rest before repeating the upper-body musculature on the hypertrophy day.
- Squat — 3–4×3–5
- Deadlift — 3–4×3–5
- Bulgarian Split Squat — 3–4×6–10
- Leg Curl — 3–4×6–10
- Calf Raise — 3–4×6–10
Keep the heavy work controlled and reserve the higher-rep work for accessories.
- Incline Bench Press — 3–4×8–12
- Seated Cable Row — 3–4×8–12
- Dumbbell Fly — 3–4×8–12
- Dumbbell Row — 3–4×8–12
- Lateral Raise — 3–4×8–12
- Curl + Triceps — 3–4×8–15
Use moderate loads and accumulate quality volume.
- Front Squat — 3–4×8–12
- Barbell Lunge — 3–4×8–12
- Leg Extension — 3–4×10–15
- Leg Curl — 3–4×10–15
- Calf Work — 3–4×8–12
The hypertrophy days are higher-rep and lower-intensity than the power days.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured powerbuilding routine with a clear weekly schedule.
Goal
Strength and hypertrophy
Progression
Progress the power lifts primarily through load and the hypertrophy work through reps and then load within the prescribed ranges.
Accuracy note
Template follows the commonly published PHUL four-day structure; exact accessory selection can vary by version.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about PHUL
How many days per week is the PHUL?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the PHUL for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the PHUL in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.