The PHUL (Power Hypertrophy Upper Lower) workout is a 4-day training system designed to build both maximum raw strength and muscle mass. By splitting the week into two heavy Power days and two moderate-load Hypertrophy days, lifters benefit from the neural adaptations of low-rep strength work alongside the metabolic and mechanical tension demands of muscle hypertrophy.

For comparisons with classic structures, explore our upper lower split guide or hypertrophy vs strength training.

PHUL Weekly Layout Matrix

DayFocusRep RangesRest IntervalsPrimary Training Goal
Day 1: Upper PowerHeavy Chest, Back, Shoulders3–5 reps3–5 minutesNeural drive, absolute compound force
Day 2: Lower PowerHeavy Squat, Deadlift, Calves3–5 reps3–5 minutesPosterior chain power, bilateral strength
Day 3: RestRecovery——Systemic fatigue dissipation
Day 4: Upper HypertrophyChest, Back, Delts, Arms8–15 reps60–90 secondsSarcoplasmic volume, time-under-tension
Day 5: Lower HypertrophyQuads, Hamstrings, Glutes, Calves8–15 reps60–90 secondsMetabolic stress, muscular pump
Days 6 & 7: RestRecovery & Nutrition——Supercompensation and muscle repair

Detailed Exercise Routine

Day 1: Upper Power

  1. Barbell Bench Press: 3–4 sets of 3–5 reps
  2. Incline Dumbbell Press: 3–4 sets of 6–8 reps
  3. Bent-Over Barbell Row: 3–4 sets of 3–5 reps
  4. Lat Pulldown: 3–4 sets of 6–8 reps
  5. Overhead Barbell Press: 2–3 sets of 5–8 reps
  6. Barbell Bicep Curl: 2–3 sets of 6–8 reps
  7. Skull Crushers: 2–3 sets of 6–8 reps

Day 2: Lower Power

  1. Barbell Back Squat: 3–4 sets of 3–5 reps
  2. Conventional Deadlift: 3–4 sets of 3–5 reps
  3. Leg Press: 3–4 sets of 6–8 reps
  4. Leg Curl: 3–4 sets of 6–8 reps
  5. Standing Calf Raise: 4 sets of 6–10 reps

Day 4: Upper Hypertrophy

  1. Incline Barbell Bench: 3–4 sets of 8–12 reps
  2. Flat Dumbbell Fly: 3–4 sets of 10–12 reps
  3. Chest-Supported Cable Row: 3–4 sets of 8–12 reps
  4. One-Arm Dumbbell Row: 3–4 sets of 8–12 reps
  5. Cable Lateral Raise: 3–4 sets of 10–15 reps
  6. Incline Dumbbell Curl: 3 sets of 10–12 reps
  7. Cable Tricep Pushdown: 3 sets of 10–12 reps

Day 5: Lower Hypertrophy

  1. Front Squat or Hack Squat: 3–4 sets of 8–12 reps
  2. Barbell Romanian Deadlift: 3–4 sets of 8–12 reps
  3. Leg Extension: 3–4 sets of 10–15 reps
  4. Lying Leg Curl: 3–4 sets of 10–15 reps
  5. Seated Calf Raise: 3–4 sets of 12–15 reps

Progression Rules & Periodization

  • Power Days (Linear Overload): Add 2.5–5 lbs to the barbell once you complete all sets at the top of the rep range.
  • Hypertrophy Days (Double Progression): Hit the maximum prescribed reps on all sets before increasing load by the smallest increment.
  • Deload Cadence: Schedule a planned deload every 6 to 8 weeks to dissipate accumulated connective tissue stress.

Frequently Asked Questions

What does PHUL stand for?
PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day workout routine that dedicates 2 days to heavy low-rep power lifting (3–5 reps) and 2 days to moderate-weight muscle hypertrophy training (8–15 reps).
How is the PHUL split structured across the week?
A standard PHUL schedule runs: Day 1 (Upper Power), Day 2 (Lower Power), Day 3 (Rest), Day 4 (Upper Hypertrophy), Day 5 (Lower Hypertrophy), Days 6 & 7 (Rest).
Is PHUL suitable for beginners?
PHUL is best suited for intermediate lifters who already possess solid compound lifting technique and want to build maximal strength and muscular size concurrently. Beginners should establish baseline mechanics on a linear 3-day program first.
How does progressive overload work on PHUL?
On Power days, use linear weight progression with 3–5 rep targets and 3–5 minutes rest. On Hypertrophy days, use double progression (increasing reps from 8 to 12 before increasing load) with 60–90 seconds rest.
What is the difference between PHUL and PHAT?
PHUL is a 4-day Upper/Lower split with a simple power and hypertrophy structure, whereas PHAT (created by Dr. Layne Norton) is a more intense 5-day split featuring 2 power days and 3 bodybuilding hypertrophy days with speed work.