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Modified PHUL (Power Hypertrophy, Upper Lower)
by Mike L.
1 athletes joined
Program Description
Power and Strength in the main compound lifts with extra isolations Hypertrophy Endurance
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 10, 2024 07:02
Last Edited
Jun 11, 2024 07:36
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5