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
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
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.
What equipment do I need for the PHUL Workout?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the PHUL Workout before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the PHUL Workout different from the Push Pull Legs?
The PHUL Workout runs 4 days/week aimed at power + hypertrophy, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the PHUL Workout if intermediates who want both a bigger squat/bench and more muscle, four days a week; pick the other if that fits your schedule or goal better.
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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