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Powerbuilding Upper/Lower Split
by coach_priya
4-day upper/lower split combining strength and hypertrophy. Best of both worlds.
10 weeks 4 days/week 21 exercises 120 clones Intermediate
Author's Note
Based on PHUL with tweaked progression.
Program Structure
T1
Bench Press
Heavy compound — strength focus
5 × 3 82%
T1
Barbell Row
Heavy rows — match bench intensity
5 × 3 80%
T2
Overhead Press
3 × 5 72%
ACC
Pull-Up
3 × 8
ACC
Barbell Curl
3 × 10