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PHUL — Power Hypertrophy Upper Lower
A four-day upper/lower split that pairs heavy power days (3-5 reps) with high-volume hypertrophy days (8-12 reps) to build strength and size at once. You pick the weight and push every set.
- Level
- Intermediate
- Goal
- Strength & size
- Days per week
- 4 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Upper Power
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 4 × 3 | Your choice |
| Incline Dumbbell Press | 4 × 6 | Your choice |
| Bent-Over Row | 4 × 3 | Your choice |
| Lat Pulldown | 4 × 6 | Your choice |
| Overhead Press | 3 × 5 | Your choice |
| Barbell Curl | 3 × 6 | Your choice |
| Skull Crusher | 3 × 6 | Your choice |
2
Lower Power
3
Upper Hypertrophy
| Exercise | Sets × reps | Load |
|---|---|---|
| Incline Barbell Bench Press | 4 × 8 | Your choice |
| Dumbbell Fly | 4 × 8 | Your choice |
| Low-Pulley Seated Row | 4 × 8 | Your choice |
| Dumbbell Row | 4 × 8 | Your choice |
| Lateral Raise | 4 × 8 | Your choice |
| Dumbbell Curl | 4 × 8 | Your choice |
| Triceps Pushdown | 4 × 8 | Your choice |
4
Lower Hypertrophy
| Exercise | Sets × reps | Load |
|---|---|---|
| Hack Squat | 4 × 8 | Your choice |
| Bulgarian Split Squat | 4 × 8 | Your choice |
| Leg Extension | 4 × 10 | Your choice |
| Leg Curl | 4 × 10 | Your choice |
| Calf Raise Machine | 4 × 8 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play