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PHUL Power & Hypertrophy

StrengthIntermediate

Power Hypertrophy Upper Lower: two heavy days in the three-to-five range and two lighter ones for size, four sessions a week.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 60 min
Weekly volume
≈81 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs37 sets · 46%
  • Back14 sets · 17%
  • Arms12 sets · 15%
  • Chest11 sets · 14%
  • Shoulders7 sets · 9%

A week on this plan

  1. Sunrest day
  2. MonUpper Power
  3. TueLower Power
  4. Wedrest day
  5. ThuUpper Hypertrophy
  6. FriLower Hypertrophy
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Upper Power

Heavy pressing and pulling · 6 exercises · Up to 62 min

    • Barbell bench pressChest · Barbell4× 3–5 reps4 min restThree to five reps with two in reserve. This is strength work, not a test.
    • Barbell bent over rowUpper back · Barbell4× 3–5 reps3 min rest
    • Barbell seated overhead pressFront delts · Barbell3× 5–8 reps2 min 30 s rest
    • Pull-upLats · Bodyweight3× 5–8 reps2 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell3× 6–10 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell3× 6–10 reps1 min 30 s rest

Workout 2 of 4

Lower Power

Heavy squat and deadlift · 5 exercises · Up to 60 min

    • Barbell full squatQuads · Barbell4× 3–5 reps4 min rest
    • Barbell deadliftGlutes · Barbell3× 3–5 reps5 min rest
    • Sled 45° leg pressQuads · Sled3× 8–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 8–12 reps1 min 30 s rest
    • Barbell standing calf raiseCalves · Barbell4× 8–12 reps1 min 30 s rest

Workout 3 of 4

Upper Hypertrophy

Chest, back, shoulders, arms · 7 exercises · Up to 45 min

    • Dumbbell incline bench pressChest · Dumbbell4× 10–15 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable4× 10–15 reps1 min 30 s rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 12–15 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell incline curlBiceps · Dumbbell3× 12–15 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 4 of 4

Lower Hypertrophy

Quads, hamstrings, glutes · 6 exercises · Up to 45 min

    • Barbell front squatQuads · Barbell4× 8–12 reps2 min 30 s rest
    • Barbell romanian deadliftGlutes · Barbell3× 10–12 reps2 min rest
    • Dumbbell single leg split squatQuads · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve a leg.
    • Lever seated leg curlHamstrings · Machine3× 12–15 reps1 min rest
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Lever seated calf raiseCalves · Machine4× 12–20 reps45 s rest

How to progress

Add weight on the power days whenever all the sets hit their reps; add reps on the hypertrophy days until the top of the range, then weight. The two halves feed each other — do not turn the light days heavy.

Start this plan

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