PHUL
An upper/lower split combining heavier strength practice with higher-repetition muscle-building sessions. Each region is trained twice weekly across a source-defined twelve-week block.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 2 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 3 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 4 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 5 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 6 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 7 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 8 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 9 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 10 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 11 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Week 12 · Later weeks
Upper-body power
7 exercises · 70 min
- Barbell bench press · 3 sets · 3–5 reps
- Incline dumbbell press · 3 sets · 6–10 reps
- Barbell row · 3 sets · 3–5 reps
- Lat pulldown · 3 sets · 6–10 reps
Lower-body power
5 exercises · 70 min
- Barbell squat · 3 sets · 3–5 reps
- Barbell deadlift · 3 sets · 3–5 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 6–10 reps
Upper-body hypertrophy
7 exercises · 65 min
- Incline barbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps
Lower-body hypertrophy
6 exercises · 65 min
- Front squat · 3 sets · 8–12 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Leg extension · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
Where the source offers a set-count range, the app starts at its lower end. Descriptions are original rewrites; the plan is not an official endorsement or a copy of a paid publication.