Unlock your strength potential with the P.H.U.L x Nippard program, a comprehensive 9-week training plan designed for serious lifters. This 4-day split focuses on both upper and lower body power, incorporating compound movements like barbell squats and bench presses alongside accessory work to build muscle and enhance performance. Each session is strategically crafted to challenge your limits while ensuring optimal recovery, making it perfect for those with a garage gym setup. Get ready to elevate your training and achieve your fitness goals!

Hybrid Powerbuilding:

Strength: Drive up your big 3 lifts (bench, squat, deadlift) with structured wave-loading progression.

Hypertrophy: Use accessory and hypertrophy days to build the muscle mass that supports long-term strength gains.



P.H.U.L x Nippard

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Upper Power

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Nordic Curl

Hip Thrust (Barbell)

Standing Calf Raise

Lower Power

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

One Arm Dumbbell Row

Overhead Tricep Extension (Dumbbell)

Inverse Zottman DB Curl

Incline Curl (Dumbbell)

Upper hypertrophy

Deadlift (Barbell)

Reverse Safety Squat Bar

Step-Up (Weighted)

Good Morning

Glute Bridge (Barbell)

Lower Hypertrophy

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