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Powerbuilding Upper/Lower Split

Intermediate · 4 days a week · 10 weeks

strength-programs · shared it Feb 23

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4-day upper/lower split combining strength and hypertrophy. Best of both worlds.

From strength-programs

Based on PHUL with tweaked progression.

Your week

Upper Power Bench Press · Barbell Row · Overhead Press · Pull-Up · Barbell Curl
Lower Power Back Squat · Deadlift · Leg Press · Leg Curl · Calf Raise
Upper Hypertrophy Incline Dumbbell Press · Cable Row · Dumbbell Fly · Lateral Raise · Tricep Pushdown · Hammer Curl
Lower Hypertrophy Front Squat · Romanian Deadlift · Walking Lunge · Leg Curl · Calf Raise

4 training days a week.

How it progresses

Working weights go up by 1.5% of your max each week. Every 5th week is a deload, 10% lighter.

Week by week

Week 1 4 sessions · up to 85%

Upper Power

Bench Press 5×3 at 82%
Barbell Row 5×3 at 80%
Overhead Press 3×5 at 72%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 85%
Deadlift 3×5 at 82%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 65%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 2 4 sessions · up to 86.5%

Upper Power

Bench Press 5×3 at 83.5%
Barbell Row 5×3 at 81.5%
Overhead Press 3×5 at 73.5%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 86.5%
Deadlift 3×5 at 83.5%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 66.5%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 3 4 sessions · up to 88%

Upper Power

Bench Press 5×3 at 85%
Barbell Row 5×3 at 83%
Overhead Press 3×5 at 75%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 88%
Deadlift 3×5 at 85%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 68%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 4 4 sessions · up to 89.5%

Upper Power

Bench Press 5×3 at 86.5%
Barbell Row 5×3 at 84.5%
Overhead Press 3×5 at 76.5%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 89.5%
Deadlift 3×5 at 86.5%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 69.5%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 5 Deload 4 sessions · up to 81.9%

Upper Power

Bench Press 5×3 at 79.2%
Barbell Row 5×3 at 77.4%
Overhead Press 3×5 at 70.2%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 81.9%
Deadlift 3×5 at 79.2%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 63.9%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 6 4 sessions · up to 92.5%

Upper Power

Bench Press 5×3 at 89.5%
Barbell Row 5×3 at 87.5%
Overhead Press 3×5 at 79.5%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 92.5%
Deadlift 3×5 at 89.5%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 72.5%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 7 4 sessions · up to 94%

Upper Power

Bench Press 5×3 at 91%
Barbell Row 5×3 at 89%
Overhead Press 3×5 at 81%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 94%
Deadlift 3×5 at 91%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 74%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 8 4 sessions · up to 95.5%

Upper Power

Bench Press 5×3 at 92.5%
Barbell Row 5×3 at 90.5%
Overhead Press 3×5 at 82.5%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 95.5%
Deadlift 3×5 at 92.5%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 75.5%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 9 4 sessions · up to 97%

Upper Power

Bench Press 5×3 at 94%
Barbell Row 5×3 at 92%
Overhead Press 3×5 at 84%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 97%
Deadlift 3×5 at 94%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 77%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

Week 10 Deload 4 sessions · up to 88.7%

Upper Power

Bench Press 5×3 at 86%
Barbell Row 5×3 at 84.2%
Overhead Press 3×5 at 77%
Pull-Up 3×8
Barbell Curl 3×10

Lower Power

Back Squat 5×3 at 88.7%
Deadlift 3×5 at 86%
Leg Press 3×10
Leg Curl 3×10
Calf Raise 4×15

Upper Hypertrophy

Incline Dumbbell Press 4×10
Cable Row 4×10
Dumbbell Fly 3×12
Lateral Raise 4×15
Tricep Pushdown 3×12
Hammer Curl 3×12

Lower Hypertrophy

Front Squat 4×8 at 70.7%
Romanian Deadlift 4×10
Walking Lunge 3×12
Leg Curl 4×12
Calf Raise 4×15

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