P.H.U.L x Nippard

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.



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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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