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