Modified PHUL to Support Hybrid Training

This program is a hybrid adaptation of a classic PHUL split, designed to build strength and muscle while improving real-world athletic performance.
It combines powerlifting-style compounds, hypertrophy work, and conditioning to help you develop a strong, lean, and athletic physique without sacrificing performance.
The structure balances upper/lower strength and hypertrophy training with aerobic work and sport-specific conditioning, making it ideal for anyone who wants to lift heavy, move well, and stay conditioned year-round.

- 4-day PHUL split (Power + Hypertrophy)
- Integrated running to improve VO2 max and endurance
- Designed to work alongside sports like football
- Fatigue-managed lower body training to support performance
- Balanced anterior/posterior development
- Focus on injury prevention (hips, knees, ankles)

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Overhead Press (Barbell)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Cardio (Zone 2)

Incline Bench Press (Barbell)

Chest Fly (Cable)

T-Bar Row

Lat Pulldown (Neutral Grip)

Lateral Raise (Cable)

Bayesian Curl

Overhead Tricep Extension (Cable)

Pendulum Squat

Hip Thrust (Machine)

Leg Extension

Lying Leg Curl

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