PHUL Workout Routine Program

Phul workout plan for muscle building

Most of us want to build muscles and gains but only a few of us reach our physique goals. The main reason for this failure is We do not have an effective workout plan which will help us in building muscles. Don’t worry here is a PHUL workout routine program that will help you in reaching your bodybuilding goals  According to the professionals, this workout is generated to train each and every muscle properly and effectively. Today we are going to share this hypertrophy training program with you guys. So stay active and download your workout plan.

This hypertrophy workout routine includes all the effective exercises that will train every muscle twice a week. So now you don’t have to worry about the workout plan, here is an effective one.

What is the PHUL workout program?

PHUL workout means power, hypertrophy, upper, lower workout program. It splits training muscles into 2 parts upper body and the lower body. This is a 4-day workout program in which you will target all your major muscles effectively. Try this workout for 8-weeks and I swear that you will get the best results.

Why the PHUL workout program?

PHUL workout plan is considered the best workout plan for muscle building and heavy gains. There are several numbers of useless workout programs that do not target your muscles properly and do not show any results. If you are working on your program for more than 3 months and not observing any results then you need to switch your program to this one.

Phul Vs Normal Program

  1. PHUL workout program is a 4 days split program and provides proper muscle rest. The normal program is a 5 or 6 days split program which includes only 1-day muscle rest.
  2. In PHUL we target each muscle part twice a week but in the Normal program trains each muscle once a week.
  3. Our muscular strength is also increased in the PHUL routine. We have to switch our normal workout to the strength training program for muscular strength.
  4. PHUL workout program is a short training program with effective results. A normal workout program takes a long time to build muscles.

Benefits of Phul workout

  • Muscle building- One of the best workout plan for muscle building. Target all major muscles effectively and help to build the desired physique.
  • Upper & Lower Split- In bodybuilding the best workout split is upper body and lower body. In which we will train each muscle twice a week.
  • Strength training- Phul routine will help us in building muscular strength. To increase our body strength this workout is really effective.
  • Proper muscle rest- After an intense workout, our muscles need proper rest for recovery which helps in muscle gaining. Phul 4 day routine gives 3 days for muscle rest.

Is this hypertrophy program is for both men and women?

Yes, This workout plan is made for everyone. So both men and women can perform this PHUL workout routine. If you are a beginner skip some light exercises or use light weights with more reps.

Now we all know the basics about PHUL workout and it’s time to implement it. This program is split in 4 days and with an intense workout, your muscles will also get proper rest for recovery. Stay consistent and you will definitely reach your goals. All the best and let’s get started.

Phul Workout Program Overview

phul workout

Goal-  Muscle & Strength Building
Workout Type- Upper & Lower Body Split
Training Level- Intermediate
Duration- 8 weeks
Time- 45-50 minute
Days per week- 4
Workout PDF-  Download PDF

Phul Routine Schedule

  • Day 1- Upper Body (Strength)
  • Day 2- Lower Body (Strength)
  • Day 3- Rest Day
  • Day 4- Upper Hypertrophy
  • Day 5- Lower Hypertrophy
  • Day 6-  Rest Day/ Abs
  • Day 7- Rest Day

Phul Workout Routine Program

Day 1 (Upper Body Strength)
Exercises Sets Reps
Barbell Bench Press 3-4 6-8
Incline Dumbbell Bench Press 3 8-10
Bent-Over Row 3-4 6-8
Lat Pull Down 3 12, 10, 8
Overhead Press 2-3 10-12
Barbell Curl 3 12, 10, 8
Skullcrusher 3 12, 10, 8


Day 2 (Lower Body Strength)
Exercises Sets Reps
Deadlift 3-4 6-8
Squats 3 15-20
Leg Press 3-4 10-15
Calf Raise 3 15-20
Leg Curl 3-4 10-12
Lunges 3 12, 10, 8

Day 4 (Upper Body Hypertrophy)
Exercises Sets Reps
Incline Barbell Bench Press 3-4 10-12
Incline Dumbbell Curl (Seated) 3 8-10
Dumbbell Lateral Raise 3 8, 10, 12
Cable Tricep Extension 3-4 10-12
Flat Bench Dumbbell Flye 3-4 10-12
Bent-Over Lateral Raise 3 12-15
Wide Grip Lat Pulldown 3 12, 10, 8

Day 5 (Lower Body Hypertrophy)
Exercises Sets Reps
Barbell Lunge 3-4 6-8
Leg Extension 3-4 8-10
Leg Press 3 6-8
Seated Calf Raise 3 10-15
Calf Press 2-3 10-15
Squats 3 15-20
Dumbbell Deadlift 3 12, 10, 8


Program Instruction

To make your program more effective follow the value points which are given below.

  • Sets & Reps- Keep increasing your weights to build strength and hypertrophy. Increasing your sets and with low reps are also effective.
  • Abs Muscles- It is necessary to strengthen your core but there is no exercise included in the Phul workout routine. You can perform an abs workout on the rest day or at the end of the training.
  • Consume nutritional Diet- Nutritional diet is also necessary to get effective results. Bodybuilding is all about exercise and nutrition. So after an intense workout fuel your body with nutritional foods that help in muscle building.
  • Consume pre-workouts- Pre-workouts help you in boosting your workout. You can take creatine, BCAAs, etc for boosting your body. It also helps in muscle recovery and muscle building process.

 Download Phul Workout Program PDF

PDF Download


In this article, we have shared the Phul workout routine for muscle building. Includes all the exercises to train your major muscles and helps in gaining muscles. This hypertrophy training program is an effective program that will help you in building strength and muscles easily. Both men and women can perform this workout plan. Also, you can download this hypertrophy workout plan pdf for free. Follow this 8 weeks workout plan and observe your results. All the best and stay strong.

Also, get The Ultimate Workout Plan For Skinny Guy Click Here.