If you’ve been hopping from one workout to another without seeing progress, you’re not alone.
Most plans out there are either too complex or too random to work long-term. You need a routine that makes sense, fits into your busy life, and actually helps you get stronger.
This 4-day workout plan for men does exactly that. It follows the PHUL method, which stands for Power, Hypertrophy, Upper, and Lower.
In simple terms, it mixes heavy lifts for strength and higher-rep sets for size. (two key ways to build muscle fast) The setup is easy to follow. You train four days a week, hit every muscle twice, and still get full rest days.
If your goal is to look stronger and feel better without living in the gym, this plan is built for you.
What Makes PHUL Different?
Most workout plans focus on either lifting heavy or building muscle with higher reps. (not both in the same week)
PHUL does both. That’s what makes it different.
It stands for Power and Hypertrophy Upper Lower. The plan trains strength and size at the same time. Power days use lower reps and heavier weights to build strength. Hypertrophy days use more reps with moderate weight to grow bigger muscles.
This mix works well because it hits your muscles from all angles. And it does it more often. Each muscle group gets trained twice a week, which has been shown to increase muscle growth better than once-a-week routines.
The result?
You get stronger. You build muscle faster. And you just need to do it in just four days a week. (win-win)
How to Follow the PHUL Workout Plan Each Week
This workout plan is split into four gym days and three recovery days. You’ll train your upper and lower body twice a week. The first two days focus on strength with heavy lifts. The last two build muscle with more reps.
Each lift is picked to target large muscle groups and keep things simple. Here’s how the week looks:
| Day | Focus | Key Lifts |
| 1 | Upper Body Power | Bench, Row, Overhead Press, Pull-Up |
| 2 | Lower Body Power | Squat, Romanian Deadlift, Leg Press |
| 3 | Rest or Recovery | Walk, stretch, foam roll |
| 4 | Upper Hypertrophy | Chin-Up, Cable Row, Dumbbell Work |
| 5 | Lower Hypertrophy | Hack Squat, Lunges, Calf Work |
| 6 | Rest | Light movement, sleep |
| 7 | Rest | Same as Day 6 or prep for next week |
Day 1 – Upper Body Power
This workout builds strength in your chest, back, and arms. The goal is to lift heavier weights with fewer reps. Rest 2 to 3 minutes between sets.
- Barbell Bench Press (3–4 sets of 3–5 reps) – Lie on a flat bench with your eyes under the bar. Grip the bar slightly wider than shoulder-width. Lower it to your chest, then push it back up. Keep your feet flat and your back steady.
- Bent-Over Barbell Row (3–4 sets of 3–5 reps) – Hold the bar with an overhand grip. Bend your knees slightly and lean forward from the hips. Pull the bar to your lower chest. Squeeze your back, then lower it under control.
- Overhead Barbell Press (3 sets of 6–10 reps) – Stand tall and grip the bar at shoulder height. Push it straight overhead until your arms are fully extended. Lower it slowly back to shoulder level.
- Weighted Pull-Ups (2 sets of 6–10 reps) – Grab a pull-up bar with your palms facing away. Pull yourself up until your chin is over the bar. If bodyweight is easy, use a belt to add weight.
- Barbell Curls + Skull Crushers (3 sets of 6–10 reps each) – These lifts target your biceps and triceps. Use a moderate weight and focus on form.
Day 2 – Lower Body Power
This day trains your legs and back with compound lifts. Go heavy and rest 2 to 3 minutes between sets.
- Barbell Back Squat (3–4 sets of 3–5 reps) – Stand with the bar resting on your upper back. Keep your feet shoulder-width apart. Lower your hips like you’re sitting in a chair. Go down until your thighs are level with the ground, then stand back up.
- Romanian Deadlift (3 sets of 5–8 reps) – Hold the bar in front of your thighs. Keep your legs mostly straight with a slight bend in the knees. Push your hips back and lower the bar down your legs. Stop when you feel a stretch in your hamstrings, then return to standing.
- Leg Press Machine (2 sets of 6–10 reps) – Sit on the machine with your feet shoulder-width on the platform. Push the weight up, then lower it until your knees are at 90 degrees. Push back up without locking your knees.
- Leg Curl Machine + Standing Calf Raise (3 sets of 6–10 reps each) – Use machines to hit the back of your legs and calves. Pick a weight that lets you control the full range of motion.
Day 3 – Active Recovery
Your body needs recovery to grow stronger. You’re not skipping a workout here—you’re building progress by letting your muscles repair.
- Go for a 20–30 minute walk
- Do light stretching or yoga
- Use a foam roller on sore areas
- Focus on sleep, water, and protein
Day 4 – Upper Body Hypertrophy
This workout builds size in your upper body. The pace is faster and the reps are higher. Rest just 60 to 90 seconds between sets.
- Chin-Ups (3 sets of 8–12 reps) – Grab the bar with your palms facing you. Pull up until your chin is above the bar. Control the way down.
- Seated Cable Row (3 sets of 8–12 reps) – Sit on the bench with your feet braced. Grab the handles, pull them to your belly, and squeeze your shoulder blades together. Don’t lean too far back.
- Dumbbell Row (2 sets of 12–15 reps) – Place one knee and hand on a bench. Hold a dumbbell in the other hand. Pull it toward your ribs, pause, then lower slowly.
- Lat Pulldown (2 sets of 15–20 reps) – Sit down and grab the wide bar. Pull it to your upper chest, pause, then release with control.
- Dumbbell Lateral Raise (3 sets of 12–20 reps) – Stand tall and hold light dumbbells at your sides. Raise them out to shoulder level, then lower with control. This hits your shoulders hard without heavy weight.
Day 5 – Lower Body Hypertrophy
Today’s focus is leg volume. The goal is more reps with moderate weight. Rest 60–90 seconds between sets.
- Hack Squat Machine (3 sets of 8–12 reps) – Stand with your back against the pad. Push through your heels and bend your knees to lower. Stop just before your hips tuck under, then push back up.
- Walking Lunges (3 sets of 10–15 reps per leg) – Hold dumbbells at your sides. Step forward into a lunge, then push back up and step with the other leg. Keep your chest up and back straight.
- Leg Extensions (3 sets of 15 reps) – Sit on the machine, hook your feet, and extend your legs straight out. Lower slowly and repeat.
- Lying Leg Curl (3 sets of 12–15 reps) – Lie face down on the machine. Curl your heels toward your glutes, squeeze, then lower with control.
- Seated Calf Raise (3 sets of 15–20 reps) – Sit down and place the pad on your thighs. Push through the balls of your feet to raise your heels. Lower slowly and repeat.
- Optional Core Work – Add 2–3 rounds of planks, hanging leg raises, or cable crunches if time allows.
How to Make Progress Each Week
You get better by pushing yourself—slowly and safely. When you can hit the top end of a rep range on every set, add a little more weight next time.
On power days, work with about 75% of the most you can lift for one rep. That lets you lift heavy with good form. On hypertrophy days, use a weight that challenges you by the last few reps without breaking form.
After about six weeks, take a deload week. Cut the weight and volume in half. This gives your body time to recover and come back stronger.
Recovery Matters More Than You Think
Training hard without rest slows your progress. Your muscles grow when you sleep, eat well, and take care of your body. If recovery is skipped or rushed, you’ll hit a wall fast.
Here are the things that help your body recover well and keep your workouts moving forward:
- Get 7 to 8 hours of sleep every night
- Drink water through the day—aim for half a gallon or more
- Walk, stretch, or foam roll on rest days
- Don’t skip meals. Get protein, carbs, and healthy fats
Nutrition Basics
Building muscle isn’t just about lifting. What you eat makes a big difference in how your body grows and recovers.
Start with protein. Aim for 0.8 to 1 gram per pound of body weight every day. This helps repair muscle after each workout. If you weigh 180 pounds, try to get at least 145 grams of protein daily.
Next, don’t skip carbs. They give you the energy to lift and recover. Rice, oats, potatoes, and fruit are all good options. Add some healthy fats too. (like olive oil, eggs, and avocado) These support your hormones and overall health.
Also, prep your meals ahead of time. Cook protein in batches and pair it with carbs and veggies. Store it in containers so it’s ready when your day gets busy.
Finally, stay hydrated. Drink at least half a gallon of water each day. More if you’re sweating a lot.
Swap-Out Options
Some gyms get crowded. Other times, you may be training at home. That’s fine—there are easy swaps you can use to stay on track.
If a barbell isn’t free, use dumbbells instead. You can bench press, row, squat, or lunge with them.
If the squat rack or cables are taken, machines like the leg press, Smith machine, or chest press can stand in.
At home, resistance bands work well for rows, curls, and presses. Use a backpack with books for added weight during squats or lunges.
Train with what you have, but stay consistent.
Make Your Training Even Better With a Simple Dumbbell Plan
You’ve just gone through a full 4 day workout plan for men built around strength and muscle. Big lifts are great for progress, but sometimes you just need a straightforward routine you can do anytime, anywhere.
That’s why we created the Dumbbell Workout Plan. It’s practical, effective, and perfect for days when you can’t make it to the gym or just want a quick session at home.
Key Takeaways
This 4-day workout plan helps you build real strength and muscle without giving up your schedule. Each muscle gets trained twice a week. You’ll lift heavy, build size, and still have time to rest and recover.
Start now. Follow the plan, track your progress, and trust the process.
Change won’t happen in one workout, but trust me, it will happen. Every time you show up, you’re building something stronger. Just keep going, even when it feels slow.
That’s how results show up.
FAQs
1. How long until I see results?
Most people notice strength gains in 2–3 weeks and visible muscle changes in 6–8 weeks. Stay consistent, eat well, and track your lifts.
2. Can I add cardio?
Yes, but keep it light and short on training days. Walking or biking for 20–30 minutes works well. Save harder cardio for rest days if needed.
3. What if I miss a workout?
Pick up where you left off. Don’t try to double up. Just keep moving forward and get back into your routine.
4. I’m new to lifting. Is this too advanced?
Not at all. This plan works for beginners. Start with lighter weights and focus on good form. You’ll get stronger each week.
5. Can I swap exercises?
Yes, just keep the main lifts. You can use dumbbells or machines if needed. What matters most is effort and consistency.
