Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
Workout Summary

Workout Description

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.

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PHUL Notes:

  1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
  2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
  3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
  4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Workout Schedule:

  • Day 1: Upper Power
  • Day 2: Lower Power
  • Day 3: Off
  • Day 4: Upper Hypertrophy
  • Day 5: Lower Hypertrophy
  • Day 6: Off
  • Day 7: Off

Day 1 - Upper Power

Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2 - Lower Power

Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 4 - Upper Hypertrophy

Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 5 - Lower Hypertrophy

Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
2.1K Comments
Malek Abuwardeh
Posted on: Sun, 01/15/2023 - 06:28

Can i add 5th Day for arms HyperTrophy (lagging part)?
2 biceps exercises
3 triceps
1 shrugs

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Roger
Posted on: Tue, 01/17/2023 - 13:57

I like it. Just don't go crazy on volume. Get in, do the work, get out.

mark
Posted on: Wed, 01/11/2023 - 15:33

Hi friends!

1--Is it ok to use barbell/Z bar instead of dumbells for every exercise?

2--Also, is it Ok to do reverse pyramid sets. So...

1-80x6
2-70x10
3-65x11

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Roger
Posted on: Tue, 01/17/2023 - 13:57

Barbells is fine if that is what you got to work with.

Reverse pyramids are ok occasionally, but challenge that muscle to work harder by lifting heavier later more often. Hope this helps!

Jonathan Houser
Posted on: Fri, 01/06/2023 - 08:59

Would it be beneficial to add a volume finisher on hypertrophy days for any of my lagging areas (ex. Cable flies)

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Roger
Posted on: Tue, 01/17/2023 - 13:56

It would. Keep it to isolation movements (like cable flyes) and focus on contractions and stretches. 20 slow reps is better than 30 fast reps. Make sense?

Kyle card
Posted on: Wed, 12/28/2022 - 17:26

Hey guys what’s the best workout plan to do after completing hypertrophy? If hypertrophy is working for me can I keep doing different hypertrophy routines ? Thanks alot love this website

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Roger
Posted on: Sat, 12/31/2022 - 19:12

This should help, Kyle. Thanks for reading M&S and Happy New Year!

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Kev
Posted on: Mon, 12/19/2022 - 04:40

Hi Roger,
Sometimes the power racks at my gym get busy. Is it ok to do all the big moves in a row e.g barbell rows, shoulder press and bench first, then all the remainder exercises after?

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Roger
Posted on: Thu, 12/22/2022 - 06:28

I get that, Kev. Do what you gotta do to get the work in. It certainly beats skipping them.

Let us know how you do on this one, and thanks for reading M&S!

Christian
Posted on: Wed, 12/14/2022 - 12:54

Hello, what is the best warm up before you execute thid workout? Thanks

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Roger
Posted on: Thu, 12/22/2022 - 06:28
Goran
Posted on: Fri, 12/02/2022 - 06:14

Hey, Roger!
After a year and a few months in the gym I have made some progress of which I am proud. However, I have noticed that I am used to my current PPL split and this not only takes away some of the joy but slows down my progress as well. As a working student my schedule is quite dynamic but I am wondering, depending on my recovery, there should be no issue in running the program with rests of only one day, right? That said, In the first week I will rest on Saturday and start again on Sunday, thus mixing up the days of the week. To note, I am currently in the early days of my second bulk and plan to run the program alongside it. Thank you in advance!

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Roger
Posted on: Sun, 12/04/2022 - 10:56

As long as your recovery is not compromised, it should be fine. Good luck and let us know how it goes.

Mason Crawshaw
Posted on: Thu, 12/01/2022 - 21:09

I’ve been training for a couple years and looking to find something to fit my current work schedule. My goals I think I have currently right now are slight recomp and some fat loss but putting on muscle. Ideal for me?

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Roger
Posted on: Sun, 12/04/2022 - 10:53

This would serve you well, Mason. Try it and let us know how you like it. Thanks for reading M&S!

Selas
Posted on: Tue, 11/29/2022 - 19:12

Do you see any issues with lite cardio after each lift? Currently doing 30 mins on the treadmill with the speed set to 3mph and incline at 12

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Roger
Posted on: Fri, 12/02/2022 - 21:12

I actually think it would be beneficial, Selas. Do it!!!

Thanks for reading M&S!

Brad
Posted on: Mon, 11/28/2022 - 13:29

Hi there,

I am a fair bit too tall for the lat pull-down machine; the weights are at rest with my elbows still bent. I have been replacing that exercise with weighted pull-ups. Is that a reasonable replacement or is there something else i could do instead?

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Roger
Posted on: Thu, 12/01/2022 - 08:14

I actually prefer that myself, Brad, so feel free to do that going forward. Thanks for reading M&S!

Robin
Posted on: Tue, 11/22/2022 - 15:26

I would like to participate in MMA on the 6th day.
Would this be too much volume, or does it count as cardio?

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Roger
Posted on: Fri, 11/25/2022 - 21:09

Count it as cardio, Robin. If it's too much, take a cardio session out so you can still do MMA.

Faisal Alshammari
Posted on: Sat, 11/19/2022 - 15:02

Hi my friend,
I just finished this workout and I have great improvements regarding hypertrophy! What do you recommend next for the same goal?

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Roger
Posted on: Wed, 11/23/2022 - 20:16

This will help you find your next program. https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Also for future reference: please don't leave multiple posts of the same comment. They have to be approved and it only delays me responding.

Nick
Posted on: Fri, 11/11/2022 - 10:46

On day 4, are the barbell lunges 8-12 reps total or per leg?

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Roger
Posted on: Fri, 11/18/2022 - 08:52

Per leg, Nick.

Luke Russell
Posted on: Mon, 11/07/2022 - 09:37

What’s the difference between this program and a powerbuilding program?

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Roger
Posted on: Sat, 11/12/2022 - 11:04

Not sure what powerbuilding program you're comparing this to, Luke. There are several versions of it nowadays. This one particularly has more volume, more specific movements to bring up bodyparts, and the reps are higher on some movements. Hope this helps!

Chris
Posted on: Thu, 10/27/2022 - 17:20

I like this program but can it be used for body recomposition by adding cardio? Or should I focus on a fat loss program first?

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Roger
Posted on: Fri, 10/28/2022 - 18:49

As long as you do cardio and follow a sound nutrition plan, it can help with recomposition as well.

Truc
Posted on: Sun, 10/23/2022 - 16:39

How long should the rest be in between sets?

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Roger
Posted on: Mon, 10/24/2022 - 11:15

90 seconds between sets and exercises.

Kevin Jordan
Posted on: Fri, 10/21/2022 - 19:30

Why are there way more upper body exercises than lower body exercises?

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Roger
Posted on: Sat, 10/22/2022 - 08:26

I'm afraid I don't know the answer to that. If you feel the need to add more to the lower hypertrophy day, do whatever exercises your gym has available. Just follow a similar rep/set scheme.

Craig
Posted on: Tue, 01/10/2023 - 12:02

More independent muscles/muscle groups to cover in the upper extremities, maybe? Takes more movements to hit them all; compared to the lower. Best answer I can think of.

Dean
Posted on: Fri, 10/21/2022 - 11:57

I've been looking for a good three day split, which includes some elements of power and hypertrophy training, however not finding much. The exercises and layout looks good but I cannot accommodate a 4 day split. What are your thoughts on alternating the lower power and lower hypertrophy on a Wednesday workout. Leaving upper power on Mondays and upper hypertrophy on Fridays? Will that split make much of a difference to legs?

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Roger
Posted on: Sat, 10/22/2022 - 08:17

You likely won't notice as much development of the leg muscles, but if that isn't a priority for you, then feel free to do that split. You could also do a two week cycle so you have more balance. An example may look like this:

Week 1
Day 1: Upper Power
Day 2: Lower Power
Day 3: Upper Hypertrophy

Week 2
Day 1: Lower Power
Day 2: Upper Hypertrophy
Day 3: Lower Hypertrophy

Hope this helps.

Dean
Posted on: Sat, 10/22/2022 - 08:19

Legs is a priority for me, however your mixup looks like a good start. I will give it a go! Thanks for your help

Brad
Posted on: Thu, 10/20/2022 - 14:23

Hi Roger,

I just completed 12 weeks of the M&S "6 Day Push/Pull/Legs Powerbuilding Workout Split". I am on TRT and thought that the volume wouldn't effect me, but I was feeling pretty worn out by the end of the 12 weeks. So, I started this PHUL workout this week, but I'm a little nervous about few days and lesser volume. Should I see comparable gains between both programs?

Thanks

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Roger
Posted on: Sat, 10/22/2022 - 08:08

Believe it or not, Brad, after doing so much volume, this one may actually help you more because you're using more intensity, which the body will have to adapt to. Dive in this one head first. Thanks for choosing M&S!

Shehab Shousha
Posted on: Wed, 10/19/2022 - 15:28

Hi Roger.. Thank you for your effort.

I am starting this program next week. Do you think the order of exercises matter here? For example in the upper power day can I finish all barbell exercises first then move to dumbbells and machines?
Or it's better to finish each muscle group at a time the move to another?

Thanks

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Roger
Posted on: Thu, 10/20/2022 - 11:15

What's good, Shebab? Thanks for reading M&S!

Brandon likely put these in the order he did because he felt it was the best order. Personally, I think as long as the first movement in the workout done before the others, then you can likely do the rest as you see fit. I get wanting to finish barbell work before going to the dumbbell rack or staying in the machine area of the gym if that is how it's laid out. The most important part is staying consistent, so don't quit.

Let us know how it goes!

Joey k
Posted on: Wed, 10/19/2022 - 14:35

I want to focus on Hypertrophy. Can i change it up by putting the reps on power days the same as Hypertrophy days?

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Roger
Posted on: Thu, 10/20/2022 - 11:08

You could try that and see how it works, Joey. I feel it would help you gain size. Let us know how it goes. Thanks for reading M&S!

Jean François
Posted on: Sun, 10/16/2022 - 20:41

Hi Roger!thanks to everyone who works on this wonderful website.
I just have a doubt... Where should I incorporate exercises for the lagging parts? I am following this programme since 7 months and the results on both strength and hypertrophy are good, but what If I concentrate just in 1 lower day and let the other one for lagging part?. So..
1-power upper
2-power lower
3-REST
4-lagging part (arm day)
5-hyperthrophy upper

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Roger
Posted on: Mon, 10/17/2022 - 11:52

Switch your Hypertrophy Upper and Lagging Part days. You don't want to pre-exhaust the arms by training them on their own, then sacrifice their assistance on the hypertrophy upper body workout. Switch those two, and I say go for it.

Lyder
Posted on: Fri, 10/14/2022 - 06:48

Hi! Really love this program! However, i feel like 1 bicep and 1 tricep exercise per workout is a bit minimal. Can i add one per workout? Or can i do the upper power workout one additional time Every week, so that i would be workout out 5 times Every week?

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Roger
Posted on: Fri, 10/14/2022 - 09:57

I would say add one for each, Lyder. That may be better for you.

Jean François
Posted on: Thu, 10/13/2022 - 17:18

Excuse me again.Another question that I couldn't find clarified in the other comments.
The reps range 3/5 does it mean that one has to go like this?
333
334
344
444
445
455
555 and rinse or am I wrong?

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Roger
Posted on: Fri, 10/14/2022 - 09:56

Any of those would work. As long as each set is within the 3-5 rep range, do what you can. I would personally go 5, 4, 3, myself, but any of those are okay.