Nishaana
The PHUL Workout program.
The PHUL Workout is a intermediate power + hypertrophy program run 4 days a week. Power Hypertrophy Upper Lower: two heavy power days and two higher-rep hypertrophy days a week. You build strength and size at the same time on a four-day schedule.
Overview
Power Hypertrophy Upper Lower: two heavy power days and two higher-rep hypertrophy days a week. You build strength and size at the same time on a four-day schedule.
Who it's for: Intermediates who want both a bigger squat/bench and more muscle, four days a week.
Weekly schedule
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
How to progress
Add weight on the power days; double progression on the hypertrophy days. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the PHUL Workout good for beginners?
The PHUL Workout is a intermediate program. Intermediates who want both a bigger squat/bench and more muscle, four days a week. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the PHUL Workout?
4 days a week. Power Hypertrophy Upper Lower: two heavy power days and two higher-rep hypertrophy days a week. You build strength and size at the same time on a four-day schedule.
How do you progress on the PHUL Workout?
Add weight on the power days; double progression on the hypertrophy days.
Can I run the PHUL Workout for free?
Yes. You can follow the full PHUL Workout schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the PHUL Workout today.
Follow the full schedule free in your browser — the app handles the progression for you.
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