Intermediate
PHUL (Power Hypertrophy Upper Lower)
A 12-week Power Hypertrophy Upper Lower program. Two power days (heavy, low reps) and two hypertrophy days (moderate weight, high reps) per week. Builds both strength and size.
Read about the history and methodology phul strength hypertrophy upper-lower
Duration
12 weeks
Frequency
4 days / wk
Exercises
8 unique
Difficulty
Intermediate
Program Structure
Week-by-week breakdown of your training
D1
Upper Power
4 exercises
1
Bench Press Main
3×3 @ 90%
2
Overhead Press Main
3×5
3
Barbell Row Main
3×5
4
Lat Pulldown Main
3×6
D2
Lower Power
3 exercises
1
Squat Main
3×3
2
Deadlift Main
2×3
3
Leg Press Main
3×8
D3
Upper Hypertrophy
4 exercises
1
Bench Press Main
3×8
2
Overhead Press Main
3×10
3
Barbell Row Main
3×8
4
Lat Pulldown Main
3×10
D4
Lower Hypertrophy
3 exercises
1
Squat Main
3×8
2
Romanian Deadlift Main
3×10
3
Leg Press Main
3×12