Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.

Workout Summary

Build Muscle
Barbell, Dumbbells, Machines
Male & Female

Workout Description

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.

PHUL Notes:

  1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
  2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
  3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
  4. Abdominals - Ab work can be done at the end of training or on off days.
PHUL Schedule:
  • Day 1: Upper Power
  • Day 2: Lower Power
  • Day 3: Off
  • Day 4: Upper Hypertrophy
  • Day 5: Lower Hypertrophy
  • Day 6: Off
  • Day 7: Off
Day 1
Upper Power
Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10
Day 2
Lower Power
Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10
Day 4
Upper Hypertrophy
Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12
Day 5
Lower Hypertrophy
Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
About The Author
What initially started for Brandon as a way to improve sports performance has transformed into a life long passion of personal progression in strength and size.

280 Comments+ Post Comment

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Posted Thu, 07/30/2015 - 21:43

Hey Brandon! On what days do you think incorporating ab exercises be ideal?

MikeWines's picture
Posted Fri, 07/31/2015 - 09:15

Hey Jon,
I'm not Brandon but to quote the author: "Abdominals - Ab work can be done at the end of training or on off days."

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Posted Wed, 07/29/2015 - 17:44
Crystal Hanley

On the hypertrophy days do I lower the weight used?

MikeWines's picture
Posted Thu, 07/30/2015 - 09:29

Rep ranges will determine the amount of weight that can be used. So, for example, if you can DB bench 75s for a set of 4 then you'll have to drop roughly 10-15lbs in order to get a set of 10-12 reps in the hypertrophy rep range.

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Posted Thu, 07/30/2015 - 09:31

Ok! Sounds good. Also would this be an ok program if you are trying to burn fat as well? I know I have to eat a caloric deficit to lose fat.

MikeWines's picture
Posted Fri, 07/31/2015 - 09:21

Yep, it'd be fine. Just be aware that it's much tough to keep up with higher levels of volume when you're maintaining a caloric deficit.

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Posted Tue, 07/28/2015 - 05:52

Hi, Brandon. Can I incorporate running on off days with this program? I have started the program already and would love to do some cardio like running. thank you for your time

MikeWines's picture
Posted Tue, 07/28/2015 - 09:54

I would look into non weight bearing options such as biking, swimming, or rowing first. If those don't inhibit your recovery then you could potentially try out some light jogging as long as the pace isn't too drastic. I would hold off on any sprinting for now though as that will definitely impact that quality and intensity of your lower body sessions.

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Posted Mon, 07/13/2015 - 09:30

Can do this one even when im on a strict deff?

MikeWines's picture
Posted Mon, 07/13/2015 - 10:15

Are you referring to a strict deficit? If so, then it wouldn't be ideal if you were looking to maximize the hypertrophy component of this program.

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Posted Sun, 07/19/2015 - 15:51

Well, im going to cut from 210 lb to around 170 lb in half a year i belive. Im eating around 2400 kcal in order to lose 1lb a week.

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Posted Thu, 07/02/2015 - 14:38

Hey Brandon!

I was wondering if it's okay to deadlift on fridays aswell and if there are any negatives to it.

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Posted Thu, 07/02/2015 - 12:19

Hey Mark!

I love Deadlifting, so i'm wondering if its okay to add it to fridays workout aswell. What do you think?

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Posted Mon, 06/29/2015 - 14:15
Max Roegiest

As a beginner, is using this programme for the first year or 2 a good idea? I want to make some gaiins.

MikeWines's picture
Posted Mon, 06/29/2015 - 15:27

Sure, try it out and let us know how things go.

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Posted Wed, 07/01/2015 - 11:50

I will come back to this post and reply the results in a few months.

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Posted Fri, 05/22/2015 - 00:15
Kaylee Miller

When I started this program in March, I was squatting 115 for 5 reps (I'm 20 y/o, relatively new female lifter). A few days ago, I squatted 135 for 5 reps easy - next week is 140. I can definitely attribute my progression to the 2x per week lower body training. Best feeling ever. Thank-you Brandon.

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Posted Sun, 05/03/2015 - 07:02

Hi mr Campbell, ill make this quick. i will start this workout program ina a month or so when i start my bulk.
My problem is shoulder and chest development. Can i add on hypetrophy days more volume on these specific groups, since i find it hard to hit my chest like other muscles. Thanks :)

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Posted Mon, 04/20/2015 - 10:52

This program looks like a dream to me. I'm not used to squatting and dead lifting on the same day but I'm sure I'll get used to it. I've been looking for something that still allows me to focus on power, but with enough hypertrophy work to build a bit of muscle, yet not so much that the workout becomes convoluted and ridiculously long. Do you think this will be a good program to work a recomp with?

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Posted Sat, 04/18/2015 - 02:40

great looking routine was looking for something similar to phat but not as many days. Was wondering how only one bicep and tricep exercise om power and hypotrophy days and no trap work. Can extra be added in? Many thanks

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Posted Tue, 04/14/2015 - 17:21
Luke Tedesco

I really like the look of this program, especially because I have some time off now that I'm graduating to seriously dedicate myself to a program and get into a routine.
I've got some meat to work off, anybody have any experience cutting on this program? I can see myself getting exhausted real fast, but I figure if I eat sedentary maintenance and don't add on calories for exercise I should be good to go. Load a few hours before the workout and get dem carbs and protons shortly after.

Anybody have any insight on this plan?

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Posted Wed, 04/08/2015 - 11:33

Hey! I broke my L1 and L2 vertebrae a couple years ago. Any of these exercises you suggest I avoid?

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Posted Tue, 04/07/2015 - 17:14

What is the rationale for only having 2 shoulder exercises per week? This seems a little light

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Posted Sun, 04/05/2015 - 12:58

What about the amount of weight for each exercise? For a specific exercise do I keep the amount of weight same for the working sets or do I pyramid them? Thanks.

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Posted Sun, 04/05/2015 - 10:57
Jay Garrett

No shrugs ? My traps are indocile they need shrugs. And no, deadlifts don't help them grow lol I've been on that route already. Where can I throw shrugs in?

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Posted Mon, 06/01/2015 - 23:46
Marcelious Wyatt

Hey Jay, not sure if you got an answer yet, but I have been on PHUL for almost a month and also wanted some trap work. I throw them in (usually shrugs, but whatever works for you) on Upper body days, both of them. I like to hit them after lats or triceps.

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Posted Sun, 04/05/2015 - 09:33

I fail to understand how this has anything to do with power? Looks more like a strength - hypertrophy split to me?

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Posted Mon, 03/30/2015 - 11:26
Red Hood

Thanks for the program, looks like it may hold my interest a bit better than a "standard" pure power upper/lower since its time to move on from my 3 day full body beginner stage.

Id like to ask about progression, does this seem like a good rate to aim for?
"big" exercises ( those in 3-5 range) increase weight for upper 5lbs and lower 10lbs every 2 weeks.
"small"(8+ range) increase reps by 1 each week until you can do 12 ( or 15 for the leg exercises) then increase the weight and drop the reps back to 8

I have autism and ocd so hopefully getting an opinion from the creator of a program before I commit to it would greatly help my planning.


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Posted Sun, 03/29/2015 - 04:32

Its a very good routine ,, but i have a Question : About the forearms ?? we can play them or no ?

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Posted Mon, 03/23/2015 - 03:20
hien nguyen

Hey Brandon, I really want to try out this routine, but I'm still have a bit confuse. For example, on the Upper Power day, Barbell Bench Press: 3-4 sets, 3-5reps so my Max is 225 so how much weight should I hit for each set? Will it apply for other exercises, too? BTW I weigh 174, heigh 5'10''. Please shoot me an email at hiennguyen4436@gmail.com. Thanks!

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Posted Mon, 03/23/2015 - 16:52

Most likely your Weights should be at 185 -200lbs. Example: 200 x 6, 200 x 4 and 200 x 3 reps.

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Posted Mon, 03/16/2015 - 18:56

Brandon, I like to do cleans and power snatches. What day would you suggest I add power snatches? Upper body power day seems logical since I'd add cleans to the lower body power day and I'm not doing the overhead squat with a power clean.

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Posted Thu, 03/05/2015 - 16:37

Followed this routine from September 2014-mid January 2015 on a bulk. I still follow it on my cut, have actually seen strength increases and no loss of strength on my current cut. Really happy with the progress I've seen. I had tweaked this program VERY slightly to add 3 sets of an accessory hamstring exercise on Lower Hyp days as my hamstrings are a tough area for me to grow. Very quad dominant. I enjoyed bulking on this program. Since September, I have added 20 lbs to both my back squat and deadlift. Hitting muscle groups twice per week is the best training advice I personally could have come across. Seems to work best for me (novice, just shy of 2 years lifting experience). WOULD RECOMMEND!

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Posted Sun, 03/01/2015 - 15:15


I would like to seperate the day of my Squats and Deadlifts for lower power workout. What should my adjustment be?

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Posted Sun, 03/01/2015 - 12:00

Hi, just wondering if i could substitute the Barbell Lunge with a dumbbell lunge. Thanks

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Posted Thu, 02/05/2015 - 22:47

Hi! Just started this workout today, and am excited for it. Question about sets/reps.... i know there is a bit of flexibility.... do you recommend keeping them they same, say on something that says 3-4 sets of 3-5 reps..... so, in theory 3x5, or would you recommend like 4x5,5,4,3.

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Posted Thu, 01/08/2015 - 06:51

Grey routine! Just what i've been looking for!!

I was wondering if it is possible to switch the upper and lower days? My gym is packed on the benchs on mondays (chestday you know)

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Posted Tue, 01/06/2015 - 05:55

Is it ok to do squats on day 2 and deadlift on day 5 cause doing them both on day 2 is super hard.

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Posted Tue, 06/02/2015 - 15:25

Just do it, don't be a pussy it's supposed to be hard. If you want results, put in the hard work

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Posted Sun, 01/04/2015 - 06:40
William flint

When do you increase weight is it when you can do all four sets at five reps

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Posted Thu, 12/18/2014 - 05:02
Desmond Sparrs

I dont understand the 10-15 rep-range of the legpress on power day 2 and a lot of the sets in a lot of exercises is what I would consider a mix of power and hypertrophy. isnt 1-5 more considered power-training? I know you dont stop getting stronger after 5 reps but people mainly speak power(neural)-training being in that 1-5 range.

Also when it comes to calves, can I just replace some sets of the calf-training with ab-training instead(I do cable crunches) because I just have genetically big calves(and Ive tried most of the types of calf-training in my 10-years and nothing works very good ime).

I do have more questions but I cant think of them right now, Im pretty neurotic so I find the leeway in 3-4 sets and and the different repranges is making me a bit uncertain on what I should do.

Id like to see more explanation of the choice of exercises, day-planning(Im not used to deadlifting day after working my back the other day for example) and the sequence of the exercises in the workouts..Im not questioning that much but Id feel more certain of what Im doing if I understood more.

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Posted Tue, 12/02/2014 - 22:09

this is a four day split which is usually ran as so .... 1,2,rest,3,4,rest,rest or 1,2,rest,rest,3,4,rest

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Posted Fri, 11/14/2014 - 20:24
Nauman Zia

How do you recommend progressively increasing the weights for the non main compound movements? Im not sure how many pounds to be adding for the curls or tricep pull downs or dumbell rows or seated rows?

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Posted Sun, 11/09/2014 - 13:48

Because of work schedule I have been thinking of working out Sunday, Monday, Wed, Fri with Tuesday, Thursday and Saturday being off days.

Any comments on this? Is that enough rest or are the two days in a row critical?

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Posted Sat, 10/11/2014 - 05:20

Hey Brandon, just wondering any substitutes for the bent over row? And how could I go about implementing some rear delt/trap work into this program? (e.g. face pulls/rear delt flies)

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Posted Thu, 10/02/2014 - 13:10

I'm a first timer for a workout program. This has been working wonders for me. Only two weeks and I already have a better physique than I ever have. Good shit. Anyway I'm trying to adhere to the schedule as much as possible but my question is if for some reason I miss a workout or only can complete half. The next day should I pick up where I left off or continue the workout how it should be that day?

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Posted Tue, 09/30/2014 - 15:15
Brandon Alexander

Hey brandon! I'm a 6'9" ectomorph. Would you suggest this workout for me to gain size and weight if accompanied by high caloric diet?

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Posted Thu, 09/25/2014 - 11:39
Sean C

I'm planning to start this next week and had a question about how much rest time between sets should there be? I like to stick to certain rest times on each workout, so the following week i know I actually gained some strength. If week1 i rest for 2 mintues, but week 2 I rest for 5 minutes, my numbers will be skewed. For power days I was thinking 3 minutes between sets and for Hypertrophy days I was thinking 1m 30s. Thoughts?

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Posted Sun, 09/21/2014 - 04:18

i think this routine will fit me very good but can i trow in some ab exercise? And on what day thanks in advance

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Posted Thu, 09/11/2014 - 00:15
Justin M

Dude, this is one hell of a plateau buster. After following a typical 5 day split for months, with rep ranges rarely falling below 8-6 (reserved for the "power" exercise for the designated muscle group of the day), these low, heavy sets took immediate impact. You go from being sore as all get out at the beginning of the week, and then finish up with that ever addicting hypertrophy pump. I'm a fan of push/pull splits, but this is my first take on an upper/lower. So far, so good! I implemented a separate "target" day in addition for bis, tris, traps, and calves. It's working quite well man, thanks for the insightful routine.