PHUL (Power Hypertrophy Upper Lower)

The week is split into upper and lower body, with each trained once heavy and once for volume:

• Upper Power — Barbell Bench Press and Bent Over Barbell Row in 3–5 reps, followed by Standing Military Press and Wide-Grip Lat Pulldown.
• Lower Power — Barbell Squat and Deadlift in 3–5 reps, then Leg Press and Seated Calf Raise for some extra volume.
• Upper Hypertrophy — Incline Dumbbell Press, Seated Cable Rows, Side Lateral Raise, Dumbbell Bicep Curl, and Triceps Pushdown in 8–15 reps.
• Lower Hypertrophy — Front Barbell Squat, Romanian Deadlift, Lying Leg Curls, and Standing Calf Raises, all in 8–15 reps.

It's no accident which exercises go where. Strength days use the movements where you can load the most weight and build raw power—bench press, deadlift, squat. Volume days vary angles and isolate more, which stresses the muscles differently without taxing your nervous system heavily.

Power days are straightforward: add weight when you hit 5 reps on all sets. The focus is getting stronger in the big lifts, and it happens gradually.

Volume days use double progression. That means you first work up to the upper limit of the rep range (15 reps) before you increase weight and start again from 8. This ensures weight jumps happen at the right pace and your technique stays solid—no reason to rush.

The combination means strength gains on power days actually fuel the volume days. When you get stronger on squat, you handle more weight on Front Squat and Romanian Deadlift, which drives hypertrophy forward.

The program is marked intermediate, and that's accurate. You should already have solid technique in squat, deadlift, and bench press—strength days run 3–5 reps with heavy weight, and there's little room to learn the movements along the way.

Beginners get more out of a dedicated beginner program. Advanced lifters with high volume tolerance might find it a bit light. But if you're in the middle—trained a year or two and want something with clear structure and dual purpose—PHUL is a straightforward, proven choice.