PHUL: The Power Hypertrophy Upper Lower Workout

How the split works

PHUL runs four days a week: Upper Power, Lower Power, a rest day, then Upper Hypertrophy and Lower Hypertrophy. A common layout is Monday, Tuesday, Thursday, Friday. The power days keep reps low (3-5 on the main lifts) so you handle heavier weight and build strength. The hypertrophy days shift to 8-12 and 10-15 reps with more isolation work to chase size. Because each muscle group gets hit twice a week, weekly volume ends up high without any single session being brutal.

Power-day rep ranges

On both power days your main barbell lifts run 3-4 sets of 3-5 reps: bench and rows on upper, squat and deadlift on lower. Secondary compounds like incline dumbbell press, overhead press, and leg press sit around 6-10 reps, and leg press can push to 10-15. Rest 2-3 minutes between the heavy sets so strength, not fatigue, is what limits you.

Hypertrophy-day rep ranges

The hypertrophy days drop the load and raise the reps. Compounds like incline barbell press, seated cable row, and front squat run 3-4 sets of 8-12; isolation and leg work such as flyes, lateral raises, leg extensions, and calves go 8-12 or 10-15. Keep rest shorter, around 60-90 seconds, and take most sets close to failure.

How you progress

PHUL uses double progression, not training-max percentages like 5/3/1. Pick a weight you can handle for the bottom of the rep range, and once you hit the top of that range on every set, add load next time (roughly 5 lb on upper-body lifts, 10 lb on lower). That's the whole rule. Linear jumps like this work well for intermediates but slow down over time, so expect the increments to get smaller the longer you run it.

Accessories, arms and calves

Arms and calves live in the accessory slots. Power upper days finish with a curl and a triceps movement for 2-3 sets of 6-10; hypertrophy upper days add lateral raises, incline dumbbell curls, and cable triceps work at 8-12. Both lower days include direct calf work. Abs and any cardio are best tacked onto the power days or a rest day, not the hypertrophy sessions.

When you stall or need a break

If you miss the bottom of a rep range two sessions in a row on a lift, drop that lift about 10% and build back up. There's no deload baked into PHUL, so plan a lighter week every 8-12 weeks, or sooner if joints and sleep start telling you to. It's a template, not scripture: swapping like-for-like movements (hack squat for leg press, pull-up for lat pulldown) is fine as long as you keep the rep ranges.

1. Day 1 · Upper Power — Bench press 3-4×3-5, Incline DB press 3-4×6-10, Bent-over row 3-4×3-5, Pull-up or lat pulldown 3-4×6-10, Overhead press 2-3×5-8, Barbell curl 2-3×6-10, Skullcrusher 2-3×6-10
2. Day 2 · Lower Power — Squat 3-4×3-5, Deadlift 3-4×3-5, Leg press 3-5×10-15, Lying leg curl 3-4×6-10, Calf raise 3-4×6-10
3. Day 3 · Rest — Rest, or light cardio and abs
4. Day 4 · Upper Hypertrophy — Incline barbell press 3-4×8-12, Flat DB flye 3-4×8-12, Seated cable row 3-4×8-12, One-arm DB row 3-4×8-12, DB lateral raise 3-4×8-12, Incline DB curl 3-4×8-12, Cable triceps extension 3-4×8-12
5. Day 5 · Lower Hypertrophy — Front squat 3-4×8-12, Barbell lunge 3-4×8-12, Leg extension 3-4×10-15, Lying leg curl 3-4×10-15, Seated calf raise 3-4×8-12, Standing calf raise 3-4×8-12
6. Days 6-7 · Rest — Rest and recover