That is Joseph Lucero with Powerlifting Approach, and at the moment I need to speak about one thing that a number of lifters ask about: the PHUL Exercise. P-H-U-L. What does it stand for? What’s it used for? Is it for inexperienced persons? Is it for powerlifters? Who advantages most from any such coaching? And most significantly, is it the perfect program for you?
What’s the PHUL Exercise?
So, the PHUL Exercise stands for Energy, Hypertrophy, Higher, and Decrease. It’s a four-day break up, that means you prepare 4 occasions per week. The concept behind it’s to develop each power and muscle mass. So if you wish to get stronger, if you wish to get greater, if you wish to develop into a extra well-rounded lifter, this program is designed to get you there.
However right here’s the place issues get fascinating. Energy and measurement aren’t all the time the identical factor. Powerlifters give attention to shifting probably the most weight attainable. Bodybuilders give attention to growing the most important muscle measurement attainable. There’s overlap, however there’s additionally contradiction, and that’s one thing we have to break down after we take a look at whether or not PHUL is best for you.
The PHUL Exercise Cut up: Easy Construction
The PHUL coaching program is a four-day break up, with every week damaged into two main focuses:
- Day 1 (Higher Physique – Energy): Heavy compound lifts with decrease reps. Assume bench press, overhead press, rows, and chin-ups. The main target is on power.
- Day 2 (Decrease Physique – Energy): Squats, deadlifts, leg presses, lunges. Once more, heavier weight, decrease reps.
- Day 3 (Higher Physique – Hypertrophy): Extra quantity, increased reps, variations of the principle lifts (like incline bench, dumbbell presses, or lat pulldowns).
- Day 4 (Decrease Physique – Hypertrophy): Identical thought as Day 3 however specializing in legs. Extra reps, extra units, extra quantity.
So that you see what’s occurring right here. The primary half of the week is about shifting heavy weight, and the second half is about getting in additional quantity to construct muscle.
To illustrate Day 1 is a Monday. Higher physique energy exercises embrace overhead press, rows, and chinups. Work on compound lifts that maximize your depth with decrease reps.
On Tuesday, you are shifting to legs. Decrease physique energy exercises have the identical aim. They simply work your decrease physique. Assume squats, deadlifts, leg extensions, or leg presses. Heavy weight is vital right here.
Wednesday is a relaxation day. Then Thursday is the second half of the break up, and you’ll focus extra on quantity as a substitute of depth. Which means variations on principal lifts like incline barbell bench presses as a substitute of flat bench, dumbbell lateral raises, or lat pulldowns.
Lastly, it is Friday. For decrease physique hypertrophy workout routines; use lighter squats with extra reps. Lunges and leg presses additionally work nicely. You can even do leg curls or calf workout routines, relying in your particular objectives.
The weekend is 2 days of relaxation, and also you begin once more on Monday.
Energy vs. Hypertrophy: Can You Have Each?
A standard false impression is that in case you get stronger, you routinely get greater, or in case you get greater, you routinely get stronger. There’s some fact to it, nevertheless it’s not that easy.
- Energy is about drive manufacturing—how effectively you possibly can transfer weight from level A to level B.
- Hypertrophy is about muscle cell development—how thick and full the muscle turns into.
PHUL tries to steadiness each. However right here’s the factor: Should you really need to grasp power, in some unspecified time in the future, hypertrophy work may take a backseat. Should you really need to grasp muscle development, heavy energy coaching may not be the perfect main focus.
Powerlifters have much more to contemplate. That is why we’ve got this in-depth information on whether or not powerlifters ought to do hypertrophy.
Who Ought to Use the PHUL Program?
Now, let’s get into the sensible facet. Who advantages most from the ability hypertrophy higher decrease construction?
Inexperienced persons: Should you’re new to lifting and simply attempting to get stronger and larger, PHUL is a strong place to begin. It provides you construction. It ensures consistency. And typically, that’s an important factor whenever you’re beginning out. Sticking to a plan that is sensible.
That being stated, true inexperienced persons may wrestle with the heavier days, particularly in the event that they haven’t constructed a strong basis with squats, deadlifts, and bench press. If that’s you, one thing like a fundamental full-body routine two to 3 occasions per week is perhaps higher earlier than shifting into PHUL.
Intermediate Lifters: That is actually the candy spot for PHUL. Should you’ve been lifting for some time and desire a steadiness of power and muscle development, this program makes a number of sense. It allows you to push heavier weights with out sacrificing higher hypertrophy or decrease hypertrophy.
Powerlifters: Okay, right here’s the place issues get difficult. Should you’re a complicated powerlifter, PHUL may not be the only option. Why? As a result of powerlifting is about peaking for competitors. You’re coaching for max effort lifts within the squat, bench, and deadlift.
With PHUL, you’re balancing heavy lifting with higher-rep, bodybuilding-style work. That’s not a foul factor, however in case you are making ready on your first powerlifting meet, you may want a extra specialised program that focuses on depth, peaking phases, and strategic deloading.
Bodybuilders: Identical thought right here. If you wish to be a complicated bodybuilder, PHUL may not be the perfect due to the heavy, low-rep days. Bodybuilders thrive on quantity, isolation work, and time below rigidity. Whereas PHUL contains hypertrophy days, it may not present the extent of element and excessive depth wanted for critical bodybuilding competitors.
Be aware that there are numerous different applications value contemplating, together with some that overlap with PHUL. Try the perfect hypertrophy applications, for instance. These may be rather more efficient for bodybuilders who need to construct muscle as effectively as attainable.
Can the PHUL Exercise Program Assist with Fats Loss?
That is one other query that comes up so much. Are you able to lose fats on PHUL? Nicely, type of. PHUL isn’t designed for fats loss, however gaining muscle and power can enhance your metabolic price. Extra muscle means your physique burns extra energy at relaxation, which might assist with physique composition.
Nonetheless, if fats loss is your principal aim, your coaching ought to be paired with a correct weight-reduction plan, presumably extra conditioning, and a give attention to caloric consumption.
Bear in mind, the phul program actually focuses on two kinds of muscle teams: higher and decrease. It really works finest for these with objectives surrounding measurement and power in these areas.
Are There Higher Options?
PHUL is a good program for sure folks, nevertheless it’s not the one choice on the market. Listed here are a few options relying in your objectives:
- If you would like pure power: Look into Wendler’s 5/3/1 or Beginning Energy. These applications are designed that will help you carry heavier over time with a structured development.
- If you would like pure measurement: A basic bro break up (chest day, again day, leg day, and so forth.) or push/pull/legs may really work higher. These applications are constructed round maximizing hypertrophy.
The secret’s to align your program together with your objectives. PHUL is a good hybrid strategy, however in case you’re critical about powerlifting or bodybuilding, finally, you’ll need to specialize.
The Science Behind the PHUL Exercise
Analysis exhibits there is a profit to hypertrophy whenever you need to acquire power. We have stated it right here at PLT earlier than, and I will repeat it now: Larger muscle groups can often face up to extra stress and will probably be higher positioned to deal with extra load over time.
The Full Rationalization Video
So, is the PHUL Exercise efficient? Completely. If you would like a structured method to construct each power and measurement, this program can assist. It supplies consistency, steadiness, and a well-thought-out construction.
However, like every program, it’s only a software. The actual key’s consistency. Follow a program lengthy sufficient to see what works, make changes based mostly in your wants, and be sincere about whether or not it’s serving to you get nearer to your aim.
I hope this breakdown helps. When you’ve got any questions, drop them beneath. Should you discovered this convenient, like, subscribe, and let’s maintain making good points collectively.
