{"id":18345,"date":"2023-09-25T16:55:25","date_gmt":"2023-09-25T20:55:25","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=18345"},"modified":"2023-09-25T16:55:31","modified_gmt":"2023-09-25T20:55:31","slug":"12-week-phul-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-phul-workout-routine-with-pdf","title":{"rendered":"12 Week PHUL Workout Routine with Free PDF"},"content":{"rendered":"\n

Being a fitness enthusiast and instructor, I enjoy trying various workout programs. Till now, I’ve followed push-pull-legs (PPL)<\/strong><\/a>, full-body, bro-split, circuit training<\/strong><\/a>, and PHUL workout routine.<\/p>\n\n\n\n

Every training split helped me stay firm and in shape. However, PHUL was slightly more helpful for increasing strength and size.<\/p>\n\n\n\n

The PHUL, or Power Hypertrophy Upper Lower, is a famous strength training split<\/strong> <\/a>that combines powerlifting and bodybuilding elements and helps promote strength and muscle hypertrophy.<\/p>\n\n\n\n

It involves training four times a week<\/strong><\/a> – two upper body and two lower-body days per week.<\/p>\n\n\n\n

It also includes performing a combination of heavy compound lifts for increasing strength<\/a> and moderate to high rep range isolation exercises for muscle gain.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate, easy-to-follow, and effective PHUL workout program that will allow you to train in an organized way and help you achieve a firm and aesthetic physique.<\/p>\n\n\n\n

If you’re looking for a balanced training program to stimulate strength and size, you can follow this plan.<\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Routine Type<\/td>PHUL Split<\/td><\/tr>
Program Duration<\/td>12 Weeks<\/td><\/tr>
Program Goal<\/td>Build Strength and Muscle Mass<\/td><\/tr>
Training Level<\/td>Intermediate<\/td><\/tr>
Sessions\/week<\/td>Four (Two sessions each for upper and lower body)<\/td><\/tr>
Duration\/session<\/td>75-90 minutes<\/td><\/tr>
Targe Gender<\/td>Male and Female<\/td><\/tr>
Suitable Age Group<\/td>18-35 Years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Workout Instructions<\/strong><\/h2>\n\n\n\n

Rest between sets:<\/strong> You can take 3 to 4 minutes of rest between sets when training for strength and 1 to 3 minutes between hypertrophy sets.<\/p>\n\n\n\n

Warm-up:<\/strong> It’s always best to start your training with 5-10 minutes of low-impact dynamic cardio workout. Your warm-up must involve exercises that are relevant to the muscle group you want to train. For example, if you want to hit your legs, you should perform leg swings, stationary bicycling, and lower body foam roller mobility drills. And for the upper body, you can do shoulder rolling, banded pull-apart, arms circle, dive-bomber pushups, pull-ups, overhead presses<\/strong><\/a>, mountain climbering, pushups, and jumping jacks.<\/p>\n\n\n\n

Here is a list of a few exercises (other than the ones outlined above) you can use to prepare your muscles for resistance exercises:<\/strong><\/p>\n\n\n\n