Intermediate4 days/weekFull gym

4-Day Power & Hypertrophy (PHUL)

Get strong and build muscle with heavy and high-rep upper/lower days.

Days per week: 4
Session length: ~65 min
Equipment: Full gym
Experience: Intermediate
Goal: Get stronger, Build muscle
Run it for: 10–12 weeks

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Overview

PHUL (Power Hypertrophy Upper Lower) is one of the most popular intermediate programs in lifting. Each week has two power days built around heavy compound lifts in the 5-rep range, and two hypertrophy days with more exercises and higher reps for muscle growth.

It's a "powerbuilding" approach: you build real strength on the big lifts and the size to go with it, training each muscle twice a week.

Who it's for

Intermediate lifters who want both strength and size
Anyone who has stalled on a beginner program like 5x5
People who can train four days a week

Not ideal if…

Complete beginners. Start with the 3-Day Barbell Strength program.
People who only care about physique and dislike heavy low-rep sets

Weekly schedule

Upper Power Monday, Lower Power Tuesday, rest Wednesday, Upper Hypertrophy Thursday, Lower Hypertrophy Friday.

MonUpper Power
TueLower Power
WedRest
ThuUpper Hypertrophy
FriLower Hypertrophy
SatRest
SunRest

The workouts

Upper Power

Exercise	Sets	Reps
Barbell bench press	4	5
Barbell row	4	5
Standing overhead press	3	6
Pull-up	3	6
Barbell curl	2	8
Barbell skull crusher	2	8

Lower Power

Exercise	Sets	Reps
Barbell back squat	4	5
Deadlift	3	5
Leg press	3	10
Lying leg curl	3	8
Standing calf raise	4	8

Upper Hypertrophy

Exercise	Sets	Reps
Incline dumbbell press	3	10
Machine chest fly	3	12
Seated cable row	3	12
Lat pulldown	3	12
Dumbbell lateral raise	3	15
Dumbbell incline curl	3	12
Triceps rope pushdown	3	12

Lower Hypertrophy

Exercise	Sets	Reps
Barbell front squat	3	10
Dumbbell walking lunges	3	10 per leg
Leg extension	3	15
Lying leg curl	3	12
Machine seated calf raise	4	12

How to run it

Warm up: 5 minutes of light cardio, then 2–3 lighter warm-up sets of the first exercise, building up to your working weight. Later exercises usually need just one lighter set.
Choosing a weight: Use a weight you could lift for 2–3 more reps than the target. The last set should feel hard, but your form shouldn't break down. Spend the first week or two a little lighter while you learn the movements.
Rest between sets: 2–3 minutes on power-day compound lifts; 60–90 seconds on hypertrophy days.
Progression: Power days: add 5 lb (2.5 kg) to upper lifts and 5–10 lb to squats and deadlifts when you get all your reps. Hypertrophy days: add reps first, then weight once you hit the target on every set. In Progress, Progressive Reps is already on for pull-up: each time you hit the target on every set, the next session's target goes up by one rep.
How long to run it: Follow it for 10–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Treat the power days as strength practice. Every rep should look the same, with no grinding.
On hypertrophy days, chase the pump and the mind-muscle connection. Leave the ego at the door.
Deadlifts are only on one day a week on purpose. They are tiring, and once is enough to get stronger.

Questions

How is PHUL different from a normal upper/lower split?

Each muscle gets one heavy day and one lighter, higher-rep day, so you train for strength and size in the same week instead of picking one.

Can I add arms or abs?

Sure. Add 2–3 sets of curls, triceps or abs to the end of any day if you have the energy. Keep the main lifts the priority.

What comes after PHUL?

Most people run it for many months. When progress slows, try the Arnold Split or Push/Pull/Legs for more volume.

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