Upper/Lower Split (PHUL)
Four-day split combining strength-focused power days with hypertrophy work. Built-in deload weeks.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Barbell, Dumbbell, Cable, Machine
Who this is for
Intermediate lifters who want both strength AND size, with a four-day-a-week schedule that fits into a normal life. PHUL (Power Hypertrophy Upper Lower) splits the week into two power days (heavier, lower reps) and two hypertrophy days (moderate weight, higher reps).
If 5/3/1 feels too slow and PPL is too much volume, this is the middle path.
Structure
Four days a week: Upper Power / Lower Power / Upper Hypertrophy / Lower Hypertrophy.
Upper Power: Bench Press 3-5 reps, Bent Over Row 3-5, accessories 6-10. Lower Power: Front Squat or Squat 3-5 reps, Deadlift 3-5, accessories 6-10. Upper Hypertrophy: Bench accessory 8-12, vertical pulls 8-12, isolation work 8-15. Lower Hypertrophy: Squat accessory 8-12, hinge accessory 8-12, leg isolation 12-15.
Power days build raw strength. Hypertrophy days drive muscle growth. Both feed each other.
A typical week: Mon Upper Power, Tue Lower Power, Thu Upper Hypertrophy, Fri Lower Hypertrophy.
Progression is double-progression on the working ranges. Power days have built-in deloads at week 4 and week 8.
How to run it in Rackd
Set your training max for the power lifts. Rackd handles the rep-range math and deload triggers.
If you're new to splitting power and hypertrophy work, the temptation is to push too hard on the hypertrophy days. Don't. Power days are for chasing weight. Hypertrophy days are for chasing reps and time-under-tension. Different goals, different intensity.
Notes
- The 12-week duration is the sweet spot for one full PHUL cycle. After 12 weeks, take a real deload week before starting another cycle.
- If you only have three days, drop one of the hypertrophy days. Don't drop a power day.
- Curls and direct arm work belong on the upper hypertrophy day, not power day.