Is anyone doing this routine or have done this routine before? It is a 4 day program, and it is an upper lower split. More details of it can be found here: PHUL.

I'm planning to start PHUL after I'm done with Starting Strength/Stronglifts, which is the current program I am doing. I posted the whole PHUL routine in the spoiler below in case u do not want to go to the link above. I would love to hear from you all about what you think of the routine.



This post has been edited by Strength: Oct 15 2016, 03:05 PM

Well, its a good transition from beginner to intermetiate and all the way to advance lifters. And its a good power and hypertrophy hybrid training style.

Its all about whether you can stick to the program and track your progression, And ofcourse, your diet in check.

Squat and deadlift on the same day is the only thing I don't like about it.

So you've heard of this routine and also SS/Stronglifts? My lifts for squats, deadlifts etc. are not intermediate level yet(quite close to intermediate), but I plan to switch to PHUL already although PHUL is an intermediate program. I've been doing SS and adding weight to the bar each workout for the past 3 months while eating a lot, and my weight has increased a lot. I don't think I can continue adding weight to the bar each workout and I'm tired from squatting 3 times a week. I also want to bulk for the first 1 1/2 month on PHUL, and then the next 1 1/2 month on PHUL I'll cut to decrease bodyfat. What do you think?

You've done this routine before? Maybe I can switch deadlift to day 5(lower hypertrophy)

This post has been edited by Strength: Oct 16 2016, 02:09 PM

Its nothing wrong to do deads and squat on the same day, just dont perform maximal efforts on both lift

May be light dead, heavy squat or vice versa.

I usually dont like to do upper / lower split as upper body workout is shitz load more than the lower body. Look at the Upper Power Training

Bench Press Heavy
Incline Dumbbell - Moderate
OHP - Moderate / Heavy
Bent Over - Heavy...

I dunno bout u guys... but i can die doing all this at once especially moderate to heavy training... lol

Wow each workout easily takes around 2 hours, especially the power one? I'm assuming u rest 2-3mins, since that's the recommended interval between each set.

Isn't that slightly too long? I always go for assistance workouts in the form of hypertrophy exercises after completing my Stronglift workout and wrap up in like 1.5hours

Squats and deadlifts back to back is a real killer... Dont think u can complete the other exercises after that lol

this more or less like candito linear progress strength/hyperthrophy program BUT d major different is this 1 r more towards hyperthrophy.... look at d volume...

m more concern on how would d progression like.

Nope. Just talking from experience. i'm always pretty beat up after heavy deadlift/squat session. unless resting for more than 5 minutes per set, there's no way i can do both heavy at the same time. not to mention when on caloric deficit.

You will eventually get used to it i guess, doing heavy deadlifts and squats on the same day. but i still need to walk to work the next day. so ill pass doing both deadlift and squats on the same day. lol


True, but won't it defeat the purpose of having a heavy day? doing the squat heavy and light deadlift. not to mention, this means that you are only hitting heavy squat/deadlift once in 2 weeks. pretty low volume to an already low volume for strength training.

just my opinion though.

And that is why, if you are "greedy" and want the best of both world(as in muscle hypertrophy and strength hybrid training), you gotta throw away the typical-7-days-a-week training cycle concept out of the window.

Its now becoming, day 1, day 2, day 3 instead of monday, tuesday, wednsday.

You want the best of both world and cramp all the training in a short period of time, thats what you get.

If you are smart in training programing, even light weight day is also consider as part of strength training program. You cant just lift max weight every single week.

The key will be volume when squats n dl is done at the same time. Multiple sets low reps. I used to do it, but tat takes up a lot of time. I find it more training economic to do supersets (usually chest n back, shoulder n legs)on hypertrophy days while concentrate on 2 compound movements during strength days.

OR you can try Power Hypertrophy Adaptive Training (PHAT) by Dr. Layne Norton. 5 times a week training, separate Power day and Hypertrophy Day.

You can read more HERE.

Yeah the progression isn't really stated. It's up to the lifter I guess.

Have u tried PHAT before? I choose PHUL because I can only workout 4x a week for now. After doing PHUL for a few months or after I stop seeing gains, then I might switch to PHAT which is 5x a week.

But these two programs, PHUL and PHAT, does not have a fixed progression. It doesn't tell us when to increase weight. If you were doing either one of this programs, how would u progress on the lifts?

I did PHAT. PHUL & PHAT are quite similar in a way.

Please stick to PHUL for at least 6 months to see gainz. Not just 3 months or lesser

To progress on the lifts, if you are able to bench 100kg x 5 on power days with ease, then increase weight.

During next session if you only manage 105kg x 3, then continue to work it till you can do 105kg x 5. If you succeed, increase weight again.

I was checking out the PHAT routine here. I notice there is no barbell bench press and barbell overhead press given in the sample routine. Only squats, stiff-legged deadlifts, and pendlay/bent over rows. How long did u do PHAT by the way?

PHUL has squats,deadlifts,overhead press,bench press and barbell rows. Upper power day has barbell bench press and barbell overhead press.

For bench press, the sets/reps are 3-4 sets,3-5 reps. For overhead press, it is 2-3 sets,5-8 reps. Is it up to me whether I want to do 3 sets or 4 sets for bench press?

You know... rather than comparing routines, pro cons or whatever shit, you can just write a perfect routine for yourself. It's damn easy.

I did PHAT for about a year and now switched to PPL. I started with ASBR. The progress was fking slow. The fixed progression sucks.

It's just a template. You can always mix it up.What I did was replaced it with barbell bench press for power days. Then on hypertrophy days, I would switch around barbell/dumbbells.

Personally, if I were to do 3 sets instead of 4, I would lift heavier or more reps

I always do 5x5 for my compound movements (power days).

I alternate the Pressing Power Movement: Flat dumbbell presses to Bench press every other week.

I have to agree to this lol. One of my routines before consists of squats and deadlifts in a day at 80% of 1RM, strength progression INITIALLY was okay but in terms of long term progression, it was counterproductive. In addition, I also did that same program during a caloric deficit, wasn't a wise decision lol.

I'm doing almost similar routine, focusing on the 4 major lifts so 4 workouts per week/upper lower body split..5/3/1 Wendler, boring but big sets variant

I'm on the 3rd Cycle now, each cycle got 3 training weeks + 1 week deload.

I'm trying to understand deeper how it works and in the midst of reading Jim Wendler's first book and later plan to read Beyond 531 Wendler..

I SWEAR by it..my numbers are improving across the major lifts..

3 sets of warm-up, 3 sets of work sets and and finished by boring but bit sets 5 sets of 10 reps at 50% of your 1RM..so total includingwarmups are like 11 sets..and complement with other accessories BB lifts.

your work sets are like 80-90% of your 1RM...and the last work set/3rd set you give all out..see how far you can go...

On the other thread, I bitched about how I could BP only 80kgx2, now I can do 80kgx9, 85kgx6...strict military press from 40kg..now I can do reps at 4RM = 65kg with ease..squat 6RM 100kg

tested real 1RM before 531 Wendler, BP95kg, MP70KG, DL140kg, SQ110kg and now my calculated/theoretically 1RM is BP104kg, MP74KG, DL158kg, SQ120kg

target 12cycles/1year is BP157kg, MP128KG, DL198kg, SQ169kg but no way I could achieve the targeted BP and MP numbers lol - can always take a step back and regenerate routine if stalling

I think the BBBS really stimulated by muscle growth..using Five3One Pro Sarasoft app..