PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day program built on an upper/lower split: two power days for strength and two hypertrophy days for size. Every muscle is trained twice a week, once heavy and once with higher reps.
The week runs Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, then two rest days. Power days use 3-5 reps on the big barbell lifts with long rests. Hypertrophy days use 8-15 reps with dumbbells, cables and machines, and shorter rests.
Below is the full PHUL routine with sets, reps and rest, how the two kinds of days differ, who the program suits, how to progress, when to deload, and how PHUL compares to PHAT and a plain upper/lower split.
TL;DR
- PHUL is Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, rest, rest.
- Every muscle is trained twice a week: once heavy, once for volume.
- Power days: 3-5 reps on the main lifts, 3 minutes of rest. You track the weight on the bar.
- Hypertrophy days: 8-15 reps, 60-120 seconds of rest, more isolation work. You track reps.
- Each session has 6-7 exercises and takes 60-75 minutes.
- It suits lifters with six months or more of training who want to get stronger and bigger at the same time.
- Want it fitted to your equipment and schedule? Use the Free Workout Planner.
What Is PHUL?
PHUL is an upper/lower split where each half of your body gets two different kinds of sessions in a week.
Power days are built around heavy barbell lifts: bench press, row, squat, deadlift. The main lifts sit at 3-5 reps, and you rest long enough to lift heavy again on the next set.
Hypertrophy days train the same muscles with different exercises, more reps and less rest. More of the work comes from dumbbells, cables and machines.
The idea is simple. Getting stronger at 3-5 reps lets you use heavier weights at 8-12 reps. More muscle gives you more to work with on the power days. Each kind of day feeds the other.
PHUL is widely copied online, and you will find many versions of it. The structure is what makes it PHUL: two power days, two hypertrophy days, upper and lower. The exact exercise list matters less.
Who PHUL Is For (and Who Should Pick Something Else)
PHUL is a good fit if:
- You can train four days in most weeks. Two pairs of back-to-back sessions with a rest day between them.
- You have six months or more of consistent lifting. Your form on the squat, bench press, deadlift and row holds up under heavy weight.
- You want strength and size together. You care about your squat and bench numbers, and about how you look.
- You no longer add weight to the bar every session. Simple beginner programs have slowed down.
Pick something else if:
- You are new to lifting. Three full body sessions a week will take you further. Start with the full body workout plan.
- You only care about size and dislike heavy triples. A plain upper lower split keeps more of the work in moderate rep ranges.
- You have five or six days. The PPL upper lower split uses five days. The Arnold split uses six.
- Heavy sets of 3-5 bother your joints. Run the power days at 5-8 reps instead. You keep the structure and lose little.
Not sure your week can hold four sessions? The AI workout planner builds a plan around the days and equipment you actually have.
The PHUL Weekly Schedule
| Day | Workout | Focus |
|---|---|---|
| Monday | Upper Power | Heavy bench press, rows, overhead press |
| Tuesday | Lower Power | Heavy squat and deadlift |
| Wednesday | Rest | Recovery |
| Thursday | Upper Hypertrophy | Chest, back, shoulders, arms at higher reps |
| Friday | Lower Hypertrophy | Quads, hamstrings, glutes, calves at higher reps |
| Saturday | Rest | Recovery |
| Sunday | Rest | Recovery |
Rest after the power days. Monday and Tuesday are the heaviest sessions of the week. Wednesday off lets you start the hypertrophy days fresh.
Two days off before the next power day. You go into Monday's heavy bench press recovered.
Each half of your body gets two full days off between sessions: upper on Monday and Thursday, lower on Tuesday and Friday.
Other layouts work too. Monday, Tuesday, Thursday, Saturday gives the lower hypertrophy day an extra day of spacing. Keep the order: power days first, then hypertrophy days. If you miss a session, shift the rest of the week back a day. Do not combine two sessions to catch up.
The 4-Day PHUL Routine
Before each session, do five minutes of easy cardio and 2-3 lighter sets of the first exercise. On power days, add a few more warm-up sets on the main lifts, building up to your working weight. Each exercise name links to its page with a demo and instructions.
Day 1: Upper Power
Heavy bench press and rows first, while you are fresh. Everything after them uses slightly higher reps for the same muscles.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Bench PressRest 3 min | 4 × 3-5 | 3 min | |
| 2 | Barbell Bent Over RowRest 3 min | 4 × 3-5 | 3 min | |
| 3 | Dumbbell Incline Bench PressRest 2 min | 3 × 6-10 | 2 min | |
| 4 | Lat PulldownRest 2 min | 3 × 6-10 | 2 min | |
| 5 | Barbell Standing Military PressRest 2-3 min | 3 × 5-8 | 2-3 min | |
| 6 | Barbell CurlRest 90 sec | 2 × 6-10 | 90 sec | |
| 7 | Skull CrusherRest 90 sec | 2 × 6-10 | 90 sec |
Session notes:
- Bench press and rows are the two lifts to track. Use the same weight on all four sets.
- Keep the row strict. If your torso rises toward upright to move the weight, it is too heavy.
- Superset the curls and skull crushers to save about five minutes.
Day 2: Lower Power
The hardest session of the week. Squat first, deadlift second, then a few lighter exercises to finish your legs.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell SquatRest 3 min | 4 × 3-5 | 3 min | |
| 2 | Barbell DeadliftRest 3 min | 3 × 3-5 | 3 min | |
| 3 | Leg PressRest 2 min | 3 × 8-12 | 2 min | |
| 4 | Lying Leg CurlRest 90 sec | 3 × 6-10 | 90 sec | |
| 5 | Standing Calf RaiseRest 90 sec | 4 × 6-10 | 90 sec | |
| 6 | Hanging Leg RaiseRest 60 sec | 3 × 10-15 | 60 sec |
Session notes:
- Heavy squats and deadlifts on the same day is the toughest part of PHUL. If your lower back is done after squats, cut the deadlift to 2 sets rather than dropping it.
- Reset every deadlift rep on the floor. Do not bounce the plates.
Day 3: Upper Hypertrophy
The same muscles as Day 1 with lighter weights, more reps and shorter rests. Chase clean reps, not heavier loads.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Incline Bench PressRest 2 min | 3 × 8-12 | 2 min | |
| 2 | Cable Seated RowRest 2 min | 3 × 8-12 | 2 min | |
| 3 | Cable Standing FlyRest 60 sec | 3 × 10-15 | 60 sec | |
| 4 | Dumbbell One Arm RowRest 90 sec | 3 × 10-12 each arm | 90 sec | |
| 5 | Dumbbell Lateral RaiseRest 60 sec | 4 × 12-15 | 60 sec | |
| 6 | Dumbbell Incline CurlRest 60 sec | 3 × 10-12 | 60 sec | |
| 7 | Cable Triceps PushdownRest 60 sec | 3 × 10-12 | 60 sec |
Session notes:
- Do not turn this into a second power day. If the incline press drops below 8 reps, the weight is too heavy for this session.
- The last set of each isolation exercise can go to one rep short of failure.
Day 4: Lower Hypertrophy
A machine squat, a hinge and single-leg work. Your legs work hard, and your lower back gets a lighter day than Tuesday.
| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Hack SquatRest 2 min | 3 × 8-12 | 2 min | |
| 2 | Barbell Romanian DeadliftRest 2 min | 3 × 8-12 | 2 min | |
| 3 | Dumbbell Walking LungesRest 90 sec | 3 × 10-12 each leg | 90 sec | |
| 4 | Leg ExtensionRest 60 sec | 3 × 12-15 | 60 sec | |
| 5 | Seated Leg CurlRest 60 sec | 3 × 12-15 | 60 sec | |
| 6 | Seated Calf RaiseRest 60 sec | 4 × 12-15 | 60 sec |
Session notes:
- No hack squat machine? Use a front squat for 3 x 8-10, or the leg press from Day 2.
- Keep the Romanian deadlift moderate. You pulled heavy three days ago, and the goal here is a long hamstring stretch, not a heavy single.
Power Days vs Hypertrophy Days
The most common way to wreck PHUL is to blur the two kinds of day. Here is what changes.
| Variable | Power days | Hypertrophy days |
|---|---|---|
| Reps on the main lifts | 3-5 | 8-12 |
| Reps on accessories | 6-10 | 10-15 |
| Rest on the main lifts | 3 min | 2 min |
| Rest on accessories | 90 sec to 2 min | 60-90 sec |
| Main equipment | Barbell | Dumbbells, cables, machines |
| What you track | Weight on the bar | Reps at a given weight |
| How hard | 1-2 reps left, no grinding | 1-2 reps left, last isolation set close to failure |
Why power days rest longer. Heavy sets need your strength back before the next one. Cut the rest to two minutes and your fourth set of bench press loses a rep or two, which defeats the point of the day.
Why hypertrophy days rest less. With lighter weights you recover faster between sets, and the session has more exercises to fit in. Shorter rests keep it to about an hour.
Why power days stop short of failure. A grinding triple tells you nothing new about your strength, and it leaves you tired for Thursday. Stop each set when one or two more reps would still be possible with clean form.
For more on how rep ranges and rest affect muscle growth, see the hypertrophy training guide.
How the Weekly Volume Adds Up
| Muscle group | Hard sets per week |
|---|---|
| Chest | 13 |
| Back | 13 |
| Shoulders | 7, plus every bench press set |
| Biceps | 5, plus every row and pulldown set |
| Triceps | 5, plus every pressing set |
| Quads | 16 |
| Hamstrings | 12 |
| Glutes | 9, plus every squat and leg press set |
| Calves | 8 |
| Abs | 3 |
Chest, back and legs land between 12 and 16 sets, a solid range for an intermediate lifter on four days. Arms are the lightest part of PHUL. If they are a priority, add one set to each of the four arm exercises, which takes biceps and triceps to 7 direct sets each.
How to Progress on PHUL
The two kinds of day progress the same way, double progression, but you watch different numbers.
Power days: hold the weight, build the reps. Pick a weight you can lift for 3 reps on every set with a rep or two to spare. Each week, try to add a rep to at least one set. When every set reaches 5, add weight and start again at 3.
Here is how that looks on the bench press, with a target of 4 x 3-5:
| Week | Weight | Reps on each set |
|---|---|---|
| 1 | 90 kg | 4, 3, 3, 3 |
| 2 | 90 kg | 5, 4, 4, 3 |
| 3 | 90 kg | 5, 5, 4, 4 |
| 4 | 90 kg | 5, 5, 5, 5 |
| 5 | 92.5 kg | 4, 3, 3, 3 |
Hypertrophy days: same system, bigger range. Start at 8 reps, build to 12 on every set, then add weight. On accessories like lateral raises and curls, hit the top of the range two weeks in a row before you move up, because the next dumbbell is a big jump.
How much weight to add. Use the smallest jump your gym allows: usually 2.5 kg (5 lb) on bench press, rows and overhead press, and 5 kg (10 lb) on squats and deadlifts. With dumbbells, take the next pair up.
When a lift stalls. Look at sleep and food first. If one exercise has not moved for three weeks, swap it for a close variation: incline for flat, a different row, a pause squat. If everything stalls at once, it is time to deload. The progressive overload guide covers more ways to keep the numbers moving.
When and How to Deload on PHUL
Heavy triples twice a week add up. Plan a deload every 6 to 8 weeks, or sooner if you see these signs:
- Your main lifts go backward two sessions in a row.
- Your elbows, knees or lower back ache going into sessions.
- Your warm-up sets feel heavy.
How to deload. Keep the same four days and the same exercises. Cut your sets roughly in half. On the power days, also take about 10% off the bar and stop at 3 reps. On the hypertrophy days, keep the weights and halve the sets.
After one week, go back to the weights you were using before the deload. Expect them to feel lighter than they did before the break.
The deload week guide covers the other ways to deload and how to choose between them.
PHUL vs PHAT vs a Plain Upper/Lower Split
| Factor | Plain upper/lower | PHUL | PHAT |
|---|---|---|---|
| Training days | 4 | 4 | 5 |
| Structure | Upper and lower, twice | Upper and lower power, then upper and lower hypertrophy | Upper and lower power, then back and shoulders, legs, chest and arms |
| Heaviest reps | Varies, often 4-8 | 3-5 | 3-5 |
| Speed work | No | No | Yes, light explosive sets on hypertrophy days |
| Weekly volume | Moderate | Moderate | High |
| Best for | Size with simple programming | Strength and size on four days | Experienced lifters with five days |
PHUL vs PHAT. PHAT stands for Power Hypertrophy Adaptive Training and was created by Layne Norton. It starts the same way, with an upper power day and a lower power day. Then it adds three hypertrophy days instead of two: back and shoulders, legs, and chest and arms. Those days open with speed work, several sets of 3 fast reps with a light weight on the main lift. PHAT gives you more volume, and asks for an extra day and better recovery. PHUL is the simpler of the two and easier to fit into a working week.
PHUL vs a plain upper/lower split. Both use four days and train each half of your body twice. A plain upper/lower split often runs similar rep ranges on every day. Plenty of versions already make one day heavier: the routine in our upper lower split guide uses 4-6 reps on its strength days. PHUL takes that further, down to 3-5, and makes the heavy and volume days the core of the program.
If you want to compare the two week by week, the 4-day workout split for muscle gain lays out a classic upper/lower week and a PHUL week side by side.
Which should you pick? Choose PHUL if you want your squat, bench and deadlift to climb while you build size. Choose a plain upper/lower split if you only care about size. Choose PHAT if you have five days, a few years of training, and recover well.
Common PHUL Mistakes
Turning hypertrophy days into power days. If you are grinding 6 reps on Thursday, the weight belongs on Monday. Hypertrophy days are for reps and control.
Grinding power sets to failure. Heavy triples to failure every week burn you out fast. Stop with a rep or two left.
Cutting rest on power days. Three minutes feels long. It is what lets your last set match your first.
Treating Friday as optional. The lower hypertrophy day is the session people skip. Without it your legs get trained once a week.
Adding a fifth day too early. If four days of PHUL feels easy, add weight, not sessions.
Skipping deloads. Lifting heavy twice a week catches up with you. A planned deload costs one week. An injury costs more.
Not writing anything down. You cannot add a rep to last week's set if you do not know what it was. Log the weight and reps for every set.
FAQ
What is the PHUL workout?
PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day program with two power days, Upper Power and Lower Power, built on heavy barbell lifts for 3 to 5 reps, and two hypertrophy days, Upper Hypertrophy and Lower Hypertrophy, built on 8 to 15 reps with shorter rests. Every muscle is trained twice a week, once heavy and once for volume.
Is PHUL good for building muscle?
Yes. It trains every muscle twice a week with roughly 12 to 16 hard sets for the big muscle groups, and the power days make you stronger, which lets you use heavier weights on the hypertrophy days. Arms get less direct work than on most bodybuilding splits, so add a set to each arm exercise if they are a priority.
Is PHUL good for beginners?
It works better as a second program. Heavy sets of 3 to 5 reps need solid technique on the squat, bench press, deadlift and row, and a beginner makes faster progress on three full body sessions a week. PHUL fits after six months to a year of consistent training.
What is the difference between PHUL and PHAT?
PHUL is 4 days: two power days and two hypertrophy days, each covering a full upper or lower half. PHAT, created by Layne Norton, is 5 days: the same two power days plus three hypertrophy days split into back and shoulders, legs, and chest and arms, with light explosive speed sets on the main lifts. PHAT has more volume and more to manage. PHUL is simpler and easier to recover from.
How long should you run PHUL?
Run the same exercises for 8 to 12 weeks while your lifts keep going up, with a deload week every 6 to 8 weeks or whenever progress stalls across the board. After that, swap a few exercises for close variations and start a new block. You can keep the structure for as long as your numbers keep moving.
Get Your PHUL Plan
You have the full PHUL workout: four sessions, a schedule, and rules for progressing and deloading.
Option 1: Build your own version. The free workout planner creates a plan around your goal, your schedule and the equipment you have. It takes about a minute, needs no signup, and you can download the plan as a PDF or share it by link.
Option 2: Start from a ready-made plan. The Power & Hypertrophy program is a 3-day take on the same idea: an upper power day, a lower power day and one hypertrophy day, mostly on machines and cables. Use it in weeks when four days will not fit. For a lighter, beginner-friendly four days, try the 4 Day Upper Lower Split. Both are in the strength routines.
Option 3: Take it to the gym on your phone. The LoadMuscle app builds a personalized plan with AI, has ready-made plans you can start right away, shows demos for 4,000+ exercises, and tracks your progress. It is free on iPhone and Android.
Pick your four days, start with Upper Power, and write down every set.
