The fabrication of three-dimensional (3D) graphene-based macroscopic materials with superior mechanical and electrical properties for flexible energy storage devices is still extremely challenging. Here, we report a novel 3D graphene hydrogel decorated by the biomass phytic acid (PAGH) with developed porosity and strengthen mechanical property via hydrothermal and freeze-drying methods. The phytic acid molecules are intercalated into the graphene sheets, enabling robust network structure. This induces the formation of materials with larger specific surface area, lower density and enhanced compressive strength compared with pure GH. When directly employed as an electrode, the PAGH exhibits a high specific capacitance of 248.8 F g(-1) at 1 A g(-1) and excellent rate performance of 67.9% as current density increasing to 20 A g(-1). Furthermore, the all-solid-state super capacitor based PAGH can deliver outstanding cycle life (86.2% after cycling 10,000 times), glorious energy density (26.5 Wh kg(-1)) and power density (5135.1 W kg(-1)). The prepared device shows stable electrochemical behaviors at random bending angles. Therefore, the present work will open a new avenue to design and fabricate new flexible and portable graphene-based electrodes for future applications in energy storage devices.