LiftProof.

PHUL (Power Hypertrophy Upper Lower)

4 days/weekIntermediate

Overview

PHUL, or Power Hypertrophy Upper Lower, is a training program that blends powerlifting-style strength work with bodybuilding-style hypertrophy training across a four-day split. The first two days of the week focus on power using heavy compound lifts at low reps, while the last two days shift to hypertrophy with lighter weights, higher reps, and more isolation work.

The power days are designed to build maximal strength. You'll hit heavy sets of 3-5 reps on the main lifts like bench press, squat, barbell rows, and deadlifts. The hypertrophy days then complement this by targeting the same muscle groups with higher volume work in the 8-15 rep range, using more variation in exercise selection to hit muscles from different angles.

PHUL is effective because it exploits the principle of periodization within a single week. The heavy power days recruit maximum motor units and build neural efficiency, while the hypertrophy days maximize time under tension and metabolic stress. Together, they create a comprehensive stimulus that drives both strength and size gains more effectively than focusing on one or the other alone.

Weekly Schedule

DaySessionExercises
MondayUpper Power
  • Barbell Bench Press 4x3-5
  • Barbell Rows 4x3-5
  • Overhead Press 3x5-8
  • Weighted Pull-Ups 3x5-8
  • Barbell Curls 2x6-8
  • Skull Crushers 2x6-8
TuesdayLower Power
  • Barbell Squats 4x3-5
  • Deadlifts 3x3-5
  • Leg Press 3x10-12
  • Leg Curls 3x6-8
  • Standing Calf Raises 4x6-10
  • Hanging Leg Raises 3x10
ThursdayUpper Hypertrophy
  • Incline Dumbbell Press 4x8-12
  • Cable Rows 4x8-12
  • Dumbbell Lateral Raises 3x12-15
  • Lat Pulldowns 3x10-12
  • Incline Dumbbell Curls 3x10-12
  • Overhead Tricep Extension 3x10-12
FridayLower Hypertrophy
  • Front Squats 4x8-12
  • Dumbbell Lunges 3x10-12 each
  • Leg Extensions 3x12-15
  • Lying Leg Curls 3x12-15
  • Seated Calf Raises 4x12-15
  • Cable Crunches 3x12-15

Progression Scheme

For power days, add 2.5 kg (5 lb) to upper body lifts and 5 kg (10 lb) to lower body lifts when you complete all sets at the top of the rep range. For hypertrophy days, use double progression: first increase reps within the prescribed range across all sets, then add 2.5 kg and reset to the bottom of the range. Deload every 4-6 weeks by reducing weight by 10% and volume by 40% for one week.

Who Should Run This

PHUL is excellent for intermediate lifters who want to get both stronger and bigger without choosing between powerlifting and bodybuilding. It suits lifters who enjoy heavy barbell work but also want the pump and aesthetics from higher rep training. The four-day schedule makes it accessible for people who can't train more than four days per week but want more specialization than a basic Upper Lower split.

Pros & Cons

Pros

  • +Combines strength and hypertrophy training in a single program
  • +Four-day schedule is sustainable and allows adequate recovery
  • +Variety between power and hypertrophy days keeps training engaging
  • +Each muscle group is trained twice per week at different intensities

Cons

  • –Power and hypertrophy days being back-to-back (Mon/Tue) can be fatiguing
  • –May not provide enough specialized volume for advanced powerlifters or bodybuilders
  • –The transition between power and hypertrophy rep ranges can feel awkward initially

Follow PHUL (Power Hypertrophy Upper Lower) in LiftProof

Get automatic progressive overload, PR detection, and smart deload recommendations built into every session.

Get LiftProof — It's Free