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

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.

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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 Workout 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
Posted on: Sat, 03/18/2023 - 04:35

Hi mate.
Just wondering for the set and reps for both strenght and hypertrophy.
Should i start with the right weight to do 3 rep per set and keep the same weight till i can reach 5 rep then increase the weight to restart 3 rep till i can reach 5 etc etc?
And same for the 8 12 reps range??

M&S Team Badge
Posted on: Sun, 03/26/2023 - 15:41

That is correct, Julien. Let us know how you do on the program if you take it on.

Thanks for reading M&S!

Posted on: Fri, 03/17/2023 - 06:41

Is it OK to do this program on a cut?

M&S Team Badge
Posted on: Sun, 03/26/2023 - 15:36

As long as you're eating enough and recovering properly, yes. You can cut calories, but don't cut them so much it affects the training.

Posted on: Sun, 03/12/2023 - 23:07

I am only available to go to the gym Monday-Thursday, should I do this workout program with 4 straight workout days then 3 straight rest days or would it be better to do a Upper/Lower/Full (Monday/Tuesday/Thursday) split instead?

M&S Team Badge
Posted on: Tue, 03/14/2023 - 09:52

If you've been in the training game for a while, then you could pull off the four straight days. If you're relatively new at this (less than a year), then go with the Upper/Lower/Full split.

Posted on: Thu, 03/09/2023 - 19:24

Can PHUL will help in six packs? I understand I should focus on abs as well but still as main workout can I follow PHUL if I'm planning for six packs? Please advise and apologies if this question has been already raised by someone else.

M&S Team Badge
Posted on: Tue, 03/14/2023 - 09:51

It can, but your diet is going to be a huge factor in that as well. As far as training goes, the core will have to play a role in stabilization, which will indirectly help with abs. You can also train abs on your own at different times.

Posted on: Sun, 03/05/2023 - 05:13

Hey everybody, been doing a very similar PHUL workout for about a month and loving the results. But i have to switch out my workout time to the morning. Aiming to be at the gym by 6.30 - and i was wondering what the best way to go about breakfast is and this workout. Should i go fasted and take a protein shake right after and then have my breakfast once i get home (about 30 mins after). I dont really see my self waking up at 5 to have breakfast.... thoughts?

M&S Team Badge
Posted on: Tue, 03/14/2023 - 09:50

Do not train fasted. Even if it's a shake and a banana first thing when you wake up, have some form of protein and carbs before you train. You can have a bigger meal post-workout.

M&S Team Badge
Posted on: Sun, 03/26/2023 - 15:41

Your body has went several hours without any nutrients at all while you were sleeping. To train fasted would be to force the muscles to work without any nutrition support. It could negatively affect performance, impact recovery, and make you more susceptible to injury.

Posted on: Fri, 03/17/2023 - 17:11

Hi there! Just wondering why not. I've been doing this lately as I'm worried about eating right before working out. Is there a problem with fasted training?
Thanks in advance!

Posted on: Sat, 03/04/2023 - 15:10

when do i take a rest week?

M&S Team Badge
Posted on: Tue, 03/14/2023 - 09:49

Give yourself 8 weeks before taking a week off.

Posted on: Tue, 02/28/2023 - 12:30

Loads of comments and apologies if already answered but what percentage should the power sets (3-5 reps) be at 70/75/80?

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:22

At least 80, and 85 would work if you got it in you.

Adam lee
Posted on: Tue, 02/28/2023 - 04:06

Can you tell me the difference in weights used for power and Hypertrophy. For example, leg curl is used for both, barbell bench press and incline barbell bench prs. If I do 30kg for bench press (power) , what would the weight be for the incline Hypertrophy version .also for the the other other exercises that are similar in power and Hypertrophy

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:20

Hi, Adam. If you were to use 30 kg for bench power, then you would go 15-20 percent lower for hypertrophy. Using your 30kg example, that would be around 25 kg. Reduce the power loads by 15-20 percent on any lift, and you have your hypertrophy load. Hope this helps, and thanks for reading M&S!

Aaron Ruiz
Posted on: Sun, 02/26/2023 - 17:26

Good night. Great template!
I'm so excited about it, but how is the progression?
I think it's a double progression system and not a linear one?
Isn't it?

M&S Team Badge
Posted on: Mon, 02/27/2023 - 08:29

It is double progression, Aaron. Up the reps, then up the weight.

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:21

If you can do three sets of three on one week, then try three sets of four the next, then three sets of five after that. Once you can do three sets of five, then up the weight and go back to 3x3 again. Hope this helps!

Posted on: Sat, 03/04/2023 - 07:39

Hi Roger,

So does that mean that if I am doing bench press 3x5 the 1st week, then I go 4x5 the 2nd week, then 3rd week I increase the weight by 5-10%?

Or are you saying do 3x3 for 1st week, then 2nd week go 3x4, then increase weight?

And does the correct one's logic apply to the hypertrophy days?


John Phan
Posted on: Mon, 02/20/2023 - 22:02

Thanks Roger. I'm wondering that if i add 3 session of 30-minute-skipping (2 liss - 1 hiit) a week in 5 p.m while i'm following PHUL program in 5 a.m, so which day i should skipping to be good for my recovery. Can you help ? Please

M&S Team Badge
Posted on: Tue, 02/21/2023 - 20:41

What's good, John? That is a good idea. Skip the cardio on the lower power. Give all you got for the leg power workout and get out of there.

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:19

Yes, avoid jumping rope with lower power.

You can do jump rope after upper body workouts. The lower body isn't challenged, so it should be able to withstand that without negatively impacting recovery from other workouts.

John Phan
Posted on: Tue, 03/07/2023 - 05:53

Thanks for your reply. I mean "jumping rope in which day is good for my recovery". And as i understand, just avoid jumping rope same day with lower power session

Posted on: Mon, 02/13/2023 - 12:26


I have an injury on my right hamstring so can't really do most leg exercises - is it worth doing leg extension, calves and single leg exercises with my healthy side or should I just stick to upper body from this workout for now?

M&S Team Badge
Posted on: Tue, 02/21/2023 - 20:40

Focus on single leg exercises with the good leg, upper body, and see a doc about that hamstring.

Posted on: Thu, 02/09/2023 - 23:48

If I'm in a phase where I need to lose fat and gain muscle at the same time. Is this a good regimen to follow, also is it ok to add some cardio after being done with the weights in this?

M&S Team Badge
Posted on: Tue, 02/21/2023 - 20:40

I would suggest focusing on fat loss instead of doing both at the same time. Very hard to do both. Many can't. Adding cardio after weights is a good idea, though. Good luck!

Posted on: Mon, 02/06/2023 - 02:41

does the weight that I lift in hypertrophy training have to be heavier or lighter than during power days?

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Posted on: Tue, 02/21/2023 - 20:39

Hypertrophy weights should be lighter, but still challenging.

Malek Abuwardeh
Posted on: Sun, 01/15/2023 - 06:28

Can i add 5th Day for arms HyperTrophy (lagging part)?
2 biceps exercises
3 triceps
1 shrugs

M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:57

I like it. Just don't go crazy on volume. Get in, do the work, get out.

Posted on: Wed, 01/11/2023 - 15:33

Hi friends!

1--Is it ok to use barbell/Z bar instead of dumbells for every exercise?

2--Also, is it Ok to do reverse pyramid sets. So...


M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:57

Barbells is fine if that is what you got to work with.

Reverse pyramids are ok occasionally, but challenge that muscle to work harder by lifting heavier later more often. Hope this helps!

Jonathan Houser
Posted on: Fri, 01/06/2023 - 08:59

Would it be beneficial to add a volume finisher on hypertrophy days for any of my lagging areas (ex. Cable flies)

M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:56

It would. Keep it to isolation movements (like cable flyes) and focus on contractions and stretches. 20 slow reps is better than 30 fast reps. Make sense?

Kyle card
Posted on: Wed, 12/28/2022 - 17:26

Hey guys what’s the best workout plan to do after completing hypertrophy? If hypertrophy is working for me can I keep doing different hypertrophy routines ? Thanks alot love this website

M&S Team Badge
Posted on: Sat, 12/31/2022 - 19:12

This should help, Kyle. Thanks for reading M&S and Happy New Year!

Posted on: Mon, 12/19/2022 - 04:40

Hi Roger,
Sometimes the power racks at my gym get busy. Is it ok to do all the big moves in a row e.g barbell rows, shoulder press and bench first, then all the remainder exercises after?

M&S Team Badge
Posted on: Thu, 12/22/2022 - 06:28

I get that, Kev. Do what you gotta do to get the work in. It certainly beats skipping them.

Let us know how you do on this one, and thanks for reading M&S!

Posted on: Wed, 12/14/2022 - 12:54

Hello, what is the best warm up before you execute thid workout? Thanks

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Posted on: Thu, 12/22/2022 - 06:28
Posted on: Fri, 12/02/2022 - 06:14

Hey, Roger!
After a year and a few months in the gym I have made some progress of which I am proud. However, I have noticed that I am used to my current PPL split and this not only takes away some of the joy but slows down my progress as well. As a working student my schedule is quite dynamic but I am wondering, depending on my recovery, there should be no issue in running the program with rests of only one day, right? That said, In the first week I will rest on Saturday and start again on Sunday, thus mixing up the days of the week. To note, I am currently in the early days of my second bulk and plan to run the program alongside it. Thank you in advance!

M&S Team Badge
Posted on: Sun, 12/04/2022 - 10:56

As long as your recovery is not compromised, it should be fine. Good luck and let us know how it goes.

Mason Crawshaw
Posted on: Thu, 12/01/2022 - 21:09

I’ve been training for a couple years and looking to find something to fit my current work schedule. My goals I think I have currently right now are slight recomp and some fat loss but putting on muscle. Ideal for me?

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Posted on: Sun, 12/04/2022 - 10:53

This would serve you well, Mason. Try it and let us know how you like it. Thanks for reading M&S!

Posted on: Tue, 11/29/2022 - 19:12

Do you see any issues with lite cardio after each lift? Currently doing 30 mins on the treadmill with the speed set to 3mph and incline at 12

M&S Team Badge
Posted on: Fri, 12/02/2022 - 21:12

I actually think it would be beneficial, Selas. Do it!!!

Thanks for reading M&S!