PHUL Workout Program

What is the PHUL program?

PHUL (Power Hypertrophy Upper Lower) is a 4-day training program that combines two power-focused days using heavier loads and lower reps with two hypertrophy-focused days using moderate loads and higher reps. This dual approach builds both maximal strength and muscle size simultaneously.

How is the PHUL program structured?

Monday and Tuesday are power days: upper power focuses on bench press, rows, and overhead press in the 3-5 rep range, while lower power centres on squats and deadlifts. Thursday and Friday are hypertrophy days with dumbbell and cable work in the 8-15 rep range.

Who should follow the PHUL program?

PHUL suits intermediate lifters who want both strength and size without choosing between them. Research shows that combining heavy and moderate training produces better results than either approach alone. Heavy training builds neural efficiency while moderate-rep training maximises muscle growth through metabolic stress.