PHUL
Four days a week — Upper Power, Lower Power, Upper Hypertrophy, Lower Hypertrophy. Power days build strength at low reps; hypertrophy days build volume at higher reps.
Upper Power
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 3–5 |
| Barbell Row | 4 | 3–5 |
| Overhead Press | 3 | 5–8 |
Lower Power
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 3–5 |
| Conventional Deadlift | 3 | 5–8 |
| Leg Press | 3 | 8–10 |
Upper Hypertrophy
| Exercise | Working sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 8–12 |
| Lat Pulldown | 4 | 8–12 |
| Lateral Raise | 3 | 8–12 |
Lower Hypertrophy
| Exercise | Working sets | Reps |
|---|---|---|
| Romanian Deadlift | 4 | 8–12 |
| Leg Extension | 3 | 8–12 |
| Hip Thrust | 3 | 8–12 |
How this version differs
- An upper and lower power day, then an upper and lower hypertrophy day.
- The exercise list is shorter than most versions: three lifts a day.
- Add accessories in the routine editor and they progress the same way.
Common questions
How many days a week is PHUL?
PHUL trains 4 days a week in BulkForged's template.
- Upper Power: Monday
- Lower Power: Tuesday
- Upper Hypertrophy: Thursday
- Lower Hypertrophy: Friday
The days can be moved on the app's schedule.
What exercises are in PHUL?
Working sets × reps for each training day.
- Upper Power
- Barbell Bench Press 4×3–5
- Barbell Row 4×3–5
- Overhead Press 3×5–8
- Lower Power
- Barbell Back Squat 4×3–5
- Conventional Deadlift 3×5–8
- Leg Press 3×8–10
- Upper Hypertrophy
- Incline Dumbbell Press 4×8–12
- Lat Pulldown 4×8–12
- Lateral Raise 3×8–12
- Lower Hypertrophy
- Romanian Deadlift 4×8–12
- Leg Extension 3×8–12
- Hip Thrust 3×8–12
How does PHUL progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Rep-range lifts: more reps until you reach the top of the range, then more weight
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a PHUL app for Android and Garmin?
BulkForged runs PHUL on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Rep-range lifts: more reps until you reach the top of the range, then more weight.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
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Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.