PHUL (Power Hypertrophy Upper Lower) workout split
Two heavy power days and two higher-rep hypertrophy days on an upper/lower structure.
- Training days4 per week
- LevelIntermediate
- Best forGetting stronger and bigger at the same time
- Cycle length7 days
PHUL combines strength and size work. The first two days of the week use heavy compound lifts in low rep ranges. The last two use moderate weights, higher reps and more isolation exercises.
It suits lifters who want to see their main lifts climb while still building visible muscle.
Example week
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Upper Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 3-5 |
| Barbell row | 4 | 3-5 |
| Overhead press | 3 | 5-8 |
| Weighted pull-up | 3 | 5-8 |
| Barbell curl | 2 | 6-10 |
| Skull crusher | 2 | 6-10 |
Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 3-5 |
| Deadlift | 3 | 3-5 |
| Leg press | 3 | 10-15 |
| Leg curl | 3 | 6-10 |
| Standing calf raise | 4 | 6-10 |
Upper Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline dumbbell press | 4 | 8-12 |
| Cable fly | 3 | 8-12 |
| Seated cable row | 4 | 8-12 |
| Single-arm dumbbell row | 3 | 8-12 |
| Lateral raise | 3 | 10-12 |
| Incline curl | 3 | 8-12 |
| Triceps pushdown | 3 | 8-12 |
Lower Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Front squat | 4 | 8-12 |
| Walking lunge | 3 | 8-12 per leg |
| Leg extension | 3 | 10-15 |
| Lying leg curl | 3 | 10-15 |
| Seated calf raise | 4 | 8-12 |
| Cable crunch | 3 | 12-15 |
Pros and cons
Pros
- Builds strength and size together
- Only four days
- Clear structure
Cons
- Heavy days need good technique
- Less isolation work than a body-part split
What happens if you miss a day?
In the Elyqentra tracker, a missed session moves to the next day and the rest of the 7-day cycle follows. Nothing is lost; your week simply extends by a day.
Related guides
- How many sets per muscle per week
- Progressive overload
- The best workout split for beginners
- Recovery and deload weeks
Last updated 2026-10-22. See our editorial policy. Check with a doctor before starting a new program.