PHUL: power hypertrophy upper lower
PHUL stands for Power Hypertrophy Upper Lower: upper and lower twice a week, once heavy for low reps and once lighter for more. Strength and size in the same week.
Who it's for
For intermediates who want more than plain upper/lower and want to build strength in the big lifts without dropping size work. The power days need solid squat, deadlift and press technique: if those still wobble, start with plain "Upper / Lower".
1PHUL, 4 days Template
Power upper and lower for 3–5 reps, then hypertrophy upper and lower for 8–15. My template from catalog exercises — it's not among the bot's ready-made programs.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Upper — power |
| Tue | Lower — power |
| Wed | rest |
| Thu | Upper — hypertrophy |
| Fri | Lower — hypertrophy |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 10 |
| Back | 14.5 |
| Shoulders | 6 |
| Side delts | 3 |
| Rear delts | 0 |
| Biceps | 5 |
| Triceps | 5 |
| Quads | 16 |
| Hamstrings | 6.8 |
| Glutes | 0.8 |
| Calves | 8 |
| Abs | 3 |
Day 1Upper — power
- Barbell Bench Press4×3–5
- Bent-Over Barbell Row4×3–5
- Standing Barbell Overhead Press3×5–8
- Lat Pulldown3×6–10
- Barbell Curl2×6–10
- Close-Grip Bench Press2×6–10
Day 2Lower — power
- Barbell Squat4×3–5
- Barbell Deadlift3×3–5
- Leg Press3×10–15
- Lying Leg Curl3×6–10
- Standing Calf Raise4×6–10
Day 3Upper — hypertrophy
- Incline Dumbbell Press3×8–12
- Cable Crossover3×10–15
- Seated Cable Row3×8–12
- One-Arm Dumbbell Row3×8–12
- Dumbbell Lateral Raise3×12–15
- Incline Dumbbell Curl3×10–12
- Rope Triceps Pushdown3×10–15
Day 4Lower — hypertrophy
- Front Squat3×8–12
- Dumbbell Lunges3×10–12
- Leg Extension3×10–15
- Seated Leg Curl3×10–15
- Seated Calf Raise4×10–15
- Plank3×30–60 sec
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to choose
This PHUL is my template built from catalog exercises, not a program in the bot: copy the days into your own programs or ask the coach to build it for you. On power days rest 2–3 minutes and add weight once you hit the top of the range; on hypertrophy days rest 60–90 seconds and use double progression. The difference from other four-day options is the power days: if strength isn't a priority, the volume upper/lower twice is simpler.
How to progress
Any program works as long as the load keeps going up. The simplest way is double progression: in a "3×8–12" scheme, push the reps to 12 on every set, then add weight and start again at 8. Heavy compounds for 3–6 reps grow by weight: 2.5 kg at a time on presses and 5 kg on squats and pulls, while it keeps working.
When the weight stalls for 2–3 weeks, don't scrap the program — check sleep, food and technique first, then take a deload. More in the progressive overload guide. If you log your sets, I suggest a target for each one from your last workout.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs. Templates aren't in the ready-made list: build one in your programs or ask the coach — AI coach will put it together for your days.
Prefer Telegram? Open the bot — same diary.