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.
- The lower amount of weight and volume in the beginning until one gets accustomed to it.
- 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.
- Unchanged main compounds, substitutions if necessary.
- 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 |
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.
View Comments (1)
You should also add progression example for both workouts. I'm interested how to best progress with PHAT.