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Everything You Need To Know About The Phat Vs Phul Workout

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P.H.A.T vs P.H.U

Everything You Need To Know About The Phat Vs Phul Workout
With new methods and sets of workout being brought up every day, here is a detailed analyzed data and study, on what one needs to know regarding the two popular working methods, that is the PHAT and the PHUL methods of workout.

Before starting, it is to be noted that both of these methods are beneficial in their own ways of bodybuilding, and being more or less similar, both of them constitute a mixture of strength training and hypertrophy (bodybuilding) type of workout, and aim in building up of boy and muscles.
So, a comparison to see which one is more effective. PHAT: Power Hypertrophy Adaptive Training

PHAT routine is invented by Dr. Layne Norton. According to his analysis, he is that every muscle is worked 2 times per week.
First 2 days- focus on upper and lower body power days.
Remaining 3 days – focus on hypertrophy.
It’s a 5-day workout.

Let’s have a detailed look.

  WEEK
DAY 1 UPPER BODY POWER DAY
DAY 2 LOWER BODY POWER DAY
DAY 3 REST
DAY 4 BACK AND SHOULDER HYPERTROPHY DAY
DAY 5 LOWER BODY HYPERTROPHY DAY
DAY 6 CHEST AND ARMS HYPERTROPHY DAY
DAY 7 REST

 

Now, let’s have a detailed analysis on each and every exercise this method consists of.

   DAY 1

                                                                      UPPER BODY
                                                                       Sets          Reps           Time
Bent Over Row                                              3                5                120s
Weighted Pull-ups                                         2               10               90s
Rack Chins                                                      2               10                45s
Dumbbell Bench Press                                 3                5                 120s
 Seated  Dumbbell Press                              3               10                 45s
Wise Grip EZ Bar Curl                                  3               10                 45s
EZ Bar Skull crusher                                     3               10                 45s

DAY 2

Lower Body Power Day
                                                                         Sets          Reps            Time
Squat                                                              3              5                 120s
Hack Squat                                                      2               10               120s
Leg extension                                                 2               10               120s
Stiff Leg Deadlift                                            3              10                120s
Lying leg curls                                                 2               10               45s
Standing Barbell Calf raise                           3                10              45s
Seated Calf Raise                                           3                 10             45s

DAY 3 REST

DAY 4

BACK AND SHOULDER HYP DAY
                                                               Sets            Reps      Time
Bent Over Row                                     6                   3             30s
Rack Chins                                             3                  12            45s
Seated Cable Row                                3                  12            45s
One Arm Dumbbell Row                     2                  15            45s
Close Grip Lat Pull Down                    2                  15            45s 
Seated Dumbbell press                       3                  12            45s
Dumbbell Upright Row                       3                   15            45s 
Dumbbell Lateral Raise                      3                    20            45s

 DAY 5

LOWER BODY HYP DAY
                                                                     Sets                Reps   Time
                     
 Squat                                                             6                    3        30
Hack Squat                                                    3                    12      45s
45 Degree Leg Press                                     2                   15      45s
Leg Extention                                                3                   20      45 s
Stiff Leg Deadlift (Al. Roman…                   3                   12       45s
Lying Leg Curls                                              2                    15      45 s
Seated Leg Curl                                             2                   20       45 s
Donkey Calf Raise                                          4                  15       45 s
Seated  Dumbbell Calf Raise                        3                   20      45 s

   DAY 6

CHEST & ARMS HYP DAY
                                                                          Sets               Reps         Time
Dumbbell Bench Press                                    6                       3               30 s
Inclined Dumbbell Bench Press                     3                      12              45 s
Hammer Strength Bench Press                     3                      15             45 s
Inclined Cable Flys                                           2                      20             45 s
EZ Bar Preacher Curl                                       3                      12             45s
Concentration  Curl                                         2                      12             45s
Spider Curl                                                        3                      20             45s
Seated EZ bar Overhead                                 2                      12             45 g
Cable Tricep Pulldown                                    2                      15             45 s
Cable Tricep Kickback                                     2                      20             45s

Now, let us come to the other method Power Hypertrophy Upper Lower (PHUL) Workout

This method of workout relies on size and strength. One has to keep this in mind that this is a 4-day routine, and the following principles are to be followed strictly.

Frequency: This method emphasizes to work on each muscle group twice in a week.
Compounds: Big compound movements are focussed on here mainly.
Power: 2 out of 4 days are spent on building up and training of strength.
Hypertrophy:  Other two days are focused Hypertrophy.

BUT, certain things are to be kept in mind while following this.

  1. The lower amount of weight and volume in the beginning until one gets accustomed to it.
  2.  Keep in mind that one should put an effort and fight for the reps set, but to a point only where he/she can achieve it.
  3. Unchanged main compounds, substitutions if necessary.
  4. Abdominal work out can be followed on off days or post-training days

 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                                  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

 

Now, let’s have a comparison of the two methods of workout.

COMPARING: SETS AND REPS

 ROUTINE STATS   ROUTINE STATS

     

               P.H.A.T

     

 

   

       P.H.U.L

 

 
Total Workouts 5  Total Workouts 4
Total Reps      505 Total Reps      265
Total Sets      117 Total Sets      90
Avg. Rep workout 101 Avg. Rep workout 66.25
Avg. Set workout 23.4 Avg. Set workout 22.5
       

Everything You Need To Know About The Phat Vs Phul Workout

CONCLUSION:

Post-observation, it can be concluded that;

  • BOTH OF THE ROUTINES AR NOT for beginners
  • BOTH OF THE METHODS are equally effective but will yield different results.
  • PHAT succeeds PHUL itself

FINAL THOUGHTS

It depends upon the consistency, either you do PHAT or PHUL, and it should be done according to one’s needs and commitment.
If it is 5 days, choose PHAT, and if you want to do for 4 days, go for PHUL.
Either ways, both are effective in their own ways.

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