They say nothing in the fitness world that actually works is ever truly new and novel.

Most programs are just recycled based on proven principles we know for a fact work.

This program is no different.  (Who say’s remakes can’t be as good as the original?)

For years, Muscle & Strength’s PHUL workout has been one of the most downloaded and used programs on the website.

And for good reason – it works.

It’s based on sound principles that maximize training frequency, exercise selection, while building strength and hypertrophy simultaneously.

The best of every imaginable outcome one could hope for.

Today, I’m bringing you a modified alternative to PHUL.

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

The first change I’ve made to modify PHUL is the name.

Power, to me, means we’re utilizing lightly loaded explosive movements as well as strength based lifts, or incorporating plyometric work. That simply isn’t outlined in the original PHUL program – nor will it be in SHUL.

The focus here is to build strength on strength days. And we’ll do that similarly to the original program by performing heavy compound lifts for the optimal rep and set ranges.

Other than that, the program will be rather similar in design. Two days per week will be focused on strength training. And two days will be dedicated to hypertrophy (or pump) training for both segments of the body.

What will be different is the exercise selection. The exercise selection chosen in this modified version will focus more so on variations that put the lifter in a more favorable position.

An example of this will be substituting conventional deadlift with trap bar deadlift. The trap bar deadlift will not only provide a unique challenge for those who typically pull conventionally, but will put most in a more favorable pulling position.

Lastly, the training day schedule has been altered so that you train legs first (on Monday). This may need to be altered to fit your individual schedule; however, training legs first in an Upper/Lower split workout makes more sense for most as you’ll be freshly recovered and fueled coming off the weekend.

SHUL Workout Schedule

• Day 1: Lower Strength
• Day 2: Upper Strength
• Day 3: Off (or Active Recovery, Mobility Work, and Abs/Glutes)
• Day 4: Lower Hypertrophy
• Day 5: Upper Hypertrophy
• Day 6: Off (or Active Recovery, Mobility Work, and Abs/Glutes)
• Day 7: Off (or Active Recovery and Mobility Work)

Off (or Active Recovery, Mobility Work, and Abs/Glutes)

Off (or Active Recovery, Mobility Work, and Abs/Glutes)

Off (or Active Recovery and Mobility Work)