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PHUL: Power Hypertrophy
Build Strength and Size with Science-Backed Training
Intermediate
Hypertrophy
240 min4 sessions24 exercisespowerupper-lower4-daycompound
Adductor MagnusBackBiceps BrachiiBrachialisBrachioradialisCalvesChestDeltoid AnteriorDeltoid LateralDeltoid PosteriorErector SpinaeGastrocnemiusGluteus MaximusHamstringsHipsInfraspinatusLatissimus DorsiPectoralis Major Clavicular HeadPectoralis Major Sternal HeadQuadricepsSerratus AnteriorShouldersSoleusTeres MajorTeres MinorThighsTrapezius Lower FibersTrapezius Middle FibersTrapezius Upper FibersTriceps BrachiiUpper Arms
BarbellBody weightCableDumbbellLeverage machineSmith machine
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.
Workout Sessions
1
Upper Power
6 exercises · 60 min
2
Lower Power
5 exercises · 60 min
3
Upper Hypertrophy
7 exercises · 60 min
4
Lower Hypertrophy
6 exercises · 60 min
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