https://www.muscleandstrength.com/workouts/phul-workout
https://www.hevyapp.com/phat-workout/

Phat is a lot of volume and Phul is pretty much all compounds

Thinking of doing phul now that I’m over calisthenics

I've run both programs and they're both solid. Choose one to try for your goal at the moment and see how you like it. I'll be honest though, the Phat program is brutal and I had trouble recovering from one workout to the next. It's a lot of volume and I was also dieting down for shows...would be better suited for off season when eating at maintenance cals or slight surplus if you're looking to build...

Just my opinion

They're both great, ran one of them back in 2019ish. They take a while though, long workouts.

Thanks for the insight mam

Preciate it big dog

Please note that you can also post these questions in the Workout Programs forum.

LMAO at all that garbage volume

Unless you're at a significant caloric surplus and sleeping 10+ hours a day - while on 500mg test a week at a minimum - there is no way you're making significant progress following this

Ya I've heard of those programs. They're pretty old school. I never used them, or any other program. I just focused on progressively overloading, learning and incorporating different approaches to do so along the way.

Programs that are very high volume are not suitable for naturals that are strong. With the amount of weight they can use, they simply won't recover from high volume work. People underestimate how draining just 3 hard sets on a heavy exercise is, just because the number '3' seems small. If you go to within less than one rep of failure every working set, 3 to 5 heavy sets is all you can really do if natural and strong.

All routines/splits work. Do the one you most enjoy to get the most out of your training...
Intensity and sticking with it is what works..