Proven program, faithfully implemented
PHUL
PHUL — Power Hypertrophy Upper Lower — splits four days into two heavy POWER days at 3-6 reps and two HYPERTROPHY days that repeat the same patterns for volume. It is the four-day, lower-complexity member of the power/hypertrophy family: the same idea as PHAT with a day less and no speed work.
About the program
Created by: Brandon Campbell — Power Hypertrophy Upper Lower (PHUL), Muscle & Strength.
Who it's for
- Best for: A first step beyond full-body linear work, without a jump in complexity.
- Experience: Intermediate. The lifts are standard and the split is easy to plan a week around.
- Time: Four days a week, upper/lower twice each.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
PHUL
Upper Power
- Barbell Bench Press — 4×3-5
- + 5 more exercises
Lower Power
- Barbell Squat — 4×3-5
- + 4 more exercises
Upper Hypertrophy
- Incline Dumbbell Bench Press — 4×8-12
- + 5 more exercises
Lower Hypertrophy
- Barbell Front Squat — 4×8-12
- + 4 more exercises
How Iron Forge runs it
How it works
PHUL — Power Hypertrophy Upper Lower — is a 4-day upper/lower split that blends strength and size. Two 'power' days train the upper and lower body heavy in lower rep ranges (big compounds, ~3–6 reps) to build strength; two 'hypertrophy' days train the same regions lighter and higher (~8–15 reps) with more isolation to build muscle. So each region is trained twice a week: once heavy, once for volume.
Power days vs hypertrophy days
Power Upper and Power Lower lead with the main barbell lifts (bench, rows/pulls, squat, deadlift) in the 3–6 rep range — this is where you push strength. Hypertrophy Upper and Hypertrophy Lower repeat the muscle groups with moderate-weight, higher-rep compounds and lots of isolation (flyes, laterals, curls, leg curls, calves) for the growth stimulus and pump.
Progression
On power days, progress the main lifts by adding weight when you clear the low-rep target (a strength, double-progression approach). On hypertrophy days, use double progression in the higher ranges — add reps to the top of the range, then add weight. Twice-weekly frequency per region, split into heavy and light exposures, is what makes PHUL productive for both goals at once.
PHUL in Iron Forge
FAQ
- What does PHUL stand for?
Power Hypertrophy Upper Lower — a 4-day split with two heavy 'power' days and two higher-rep 'hypertrophy' days, each covering upper and lower body.
- How is the week laid out?
Four days: Power Upper, Power Lower, (rest), Hypertrophy Upper, Hypertrophy Lower. Each region is trained twice — once heavy, once for volume.
- What rep ranges does each day use?
Power days ~3–6 reps on the main compounds for strength; hypertrophy days ~8–15 reps with more isolation for size and pump.
- How do I progress?
Add weight on the power-day compounds when you hit the low-rep target; use double progression (add reps, then weight) on the hypertrophy-day work.
- Is PHUL good for both strength and size?
Yes — that's its design. The power days keep you getting stronger while the hypertrophy days add muscle, and training each region twice a week serves both.
- Who is PHUL best suited to?
Early-to-intermediate lifters who want a balanced strength-and-size programme on a manageable 4-day schedule, and who have the basic barbell lifts in place.
- Why is there only one chest movement on the upper power day?
The source lists a second one and it is left out here rather than replaced. The reason is dull but real: the app tracks one working weight per exercise, so two similar pressing slots on the same day would fight over the same number. Add it yourself if you want it — the source is explicit that the movements are yours to choose.
- Can I swap the exercises?
Yes, and the source says so in as many words: substitute similar exercises as needed while keeping the movement pattern. A day is a shape — a heavy press, a heavy row, some quad work — rather than a list of specific machines you must find.
- Is there a deload?
No scheduled one; it is left to you. Double progression already eases a lift back when it stops clearing the bottom of its range, so most stalls fix themselves. If everything stalls together for a couple of weeks, take a lighter week and come back to it.
Start PHUL for free today.
Real programs, done right. Log your lifts — Iron Forge handles the maths.