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  1. #1
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    P.H.U.L Routine??

    I just found this "P.H.U.L" routine on muscleandstrength. It's like PHAT, but less volume. Has anyone tried this?? Any input on it? I'm going to try it after my off week and make a journal with progress.

    PHUL Schedule:

    Day 1: Upper Power
    Day 2: Lower Power
    Day 3: Off
    Day 4: Upper Hypertrophy
    Day 5: Lower Hypertrophy
    Day 6: Off
    Day 7: Off

    Day 1
    Upper Power
    Exercise Sets Reps
    Barbell Bench Press 3-4 3-5
    Incline Dumbbell Bench Press 3-4 6-10
    Bent Over Row 3-4 3-5
    Lat Pull Down 3-4 6-10
    Overhead Press 2-3 5-8
    Barbell Curl 2-3 6-10
    Skullcrusher 2-3 6-10

    Day 2
    Lower Power
    Exercise Sets Reps
    Squat 3-4 3-5
    Deadlift 3-4 3-5
    Leg Press 3-5 10-15
    Leg Curl 3-4 6-10
    Calf Exercise 4 6-10

    Day 4
    Upper Hypertrophy
    Exercise Sets Reps
    Incline Barbell Bench Press 3-4 8-12
    Flat Bench Dumbbell Flye 3-4 8-12
    Seated Cable Row 3-4 8-12
    One Arm Dumbbell Row 3-4 8-12
    Dumbbell Lateral Raise 3-4 8-12
    Seated Incline Dumbbell Curl 3-4 8-12
    Cable Tricep Extension 3-4 8-12

    Day 5
    Lower Hypertrophy
    Exercise Sets Reps
    Front Squat 3-4 8-12
    Barbell Lunge 3-4 8-12
    Leg Extension 3-4 10-15
    Leg Curl 3-4 10-15
    Seated Calf Raise 3-4 8-12
    Calf Press 3-4 8-12
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  2. #2
    Registered User Anthony21's Avatar
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    Originally Posted by Jwilson68 View Post
    I just found this "P.H.U.L" routine on muscleandstrength. It's like PHAT, but less volume. Has anyone tried this?? Any input on it? I'm going to try it after my off week and make a journal with progress.

    PHUL Schedule:

    Day 1: Upper Power
    Day 2: Lower Power
    Day 3: Off
    Day 4: Upper Hypertrophy
    Day 5: Lower Hypertrophy
    Day 6: Off
    Day 7: Off

    Day 1
    Upper Power
    Exercise Sets Reps
    Barbell Bench Press 3-4 3-5
    Incline Dumbbell Bench Press 3-4 6-10
    Bent Over Row 3-4 3-5
    Lat Pull Down 3-4 6-10
    Overhead Press 2-3 5-8
    Barbell Curl 2-3 6-10
    Skullcrusher 2-3 6-10

    Day 2
    Lower Power
    Exercise Sets Reps
    Squat 3-4 3-5
    Deadlift 3-4 3-5
    Leg Press 3-5 10-15
    Leg Curl 3-4 6-10
    Calf Exercise 4 6-10

    Day 4
    Upper Hypertrophy
    Exercise Sets Reps
    Incline Barbell Bench Press 3-4 8-12
    Flat Bench Dumbbell Flye 3-4 8-12
    Seated Cable Row 3-4 8-12
    One Arm Dumbbell Row 3-4 8-12
    Dumbbell Lateral Raise 3-4 8-12
    Seated Incline Dumbbell Curl 3-4 8-12
    Cable Tricep Extension 3-4 8-12

    Day 5
    Lower Hypertrophy
    Exercise Sets Reps
    Front Squat 3-4 8-12
    Barbell Lunge 3-4 8-12
    Leg Extension 3-4 10-15
    Leg Curl 3-4 10-15
    Seated Calf Raise 3-4 8-12
    Calf Press 3-4 8-12
    If your goal is a mix of strength and hypertrophy then yes it's a very solid routine, especially coming from Brandon Campbell who knows his stuff.
    Athletic Edge Nutrition Lead Forum Representative

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

    My Strength log (Following Jonnie Candito's 6 week strength program): http://forum.bodybuilding.com/showthread.php?t=162316631

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  3. #3
    Registered User Mr. Anderson's Avatar
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    Heavy compounds for a few sets in the 3-5 range followed by some assist. exercises for higher reps. Each muscle gets hit twice a week. Nothing new here routines like this have been around for years but someone gave it a name. Good routine.
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