PHUL (Based on TeguhHidayatullah's routine)

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Power Hypertrophy Upper Lower (PHUL) Workout Based on TeguhHidayatullah's routine modified to use dumbbells only. The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week. Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle. Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days. Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well. PHUL Notes: Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired. Abdominals - Ab work can be done at the end of training or on off days. PHUL Schedule: Day 1: Upper Power Day 2: Lower Power Day 3: Off Day 4: Upper Hypertrophy Day 5: Lower Hypertrophy Day 6: Off Day 7: Off

Monday
Tuesday
Thursday
Friday

Upper Power 7 exercises, 45 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Lower Power 4 exercises, 28 mins

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	4x10 reps	rest: 60s

Upper Hypertrophy 7 exercises, 46 mins

Dumbbell Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s