PHUL: Power Hypertrophy
Build Strength and Size with Science-Backed Training
- Level
- Intermediate
- Type
- Hypertrophy
- Per session
- 240 min
- Sessions
- 4
- Exercises
- 24
About this routine
PHUL is a proven 4-day training split that combines power and hypertrophy work for optimal strength and muscle gains. Two days focus on heavy compound movements with lower reps to build raw strength, while two days emphasize higher volume to maximize muscle growth. Perfect for intermediate to advanced lifters looking to break through plateaus.
The sessions
01
Upper Power
6 exercises · 60 min
- Barbell Bench Press4 × 4
- Barbell Bent Over Row4 × 4
- Barbell Seated Overhead Press3 × 5
- Pull up3 × 6
- Barbell Curl3 × 5
- Barbell Lying Triceps Extension3 × 6
02
Lower Power
5 exercises · 60 min
- Barbell Squat4 × 4
- Barbell Deadlift4 × 4
- Smith Leg Press3 × 6
- Lever Lying Leg Curl3 × 6
- Lever Standing Calf Raise4 × 6
03
Upper Hypertrophy
7 exercises · 60 min
- Dumbbell Incline Bench Press4 × 10
- Cable Upper Row4 × 10
- Dumbbell Lateral Raise3 × 12
- Cable Neutral Grip Lat Pulldown3 × 10
- Cable Low Fly3 × 12
- Dumbbell Hammer Curl3 × 12
- Cable Triceps Pushdown on Floor3 × 12
04
Lower Hypertrophy
6 exercises · 60 min
- Barbell Front Squat4 × 10
- Barbell Romanian Deadlift4 × 10
- Smith Leg Press3 × 12
- Lever Lying Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Elevated Seated Calf Raise4 × 12