Power & Hypertrophy (PHUL)

PHUL pairs two power days with two hypertrophy days in an upper/lower rotation. Power days prioritize compound lifts at low reps for strength, hypertrophy days use moderate-to-high reps to build muscle. A community staple, available here with both gym and home-gym variants.

Who is this plan for?

• Lifters with 6+ months of consistent training on compound movements
• Comfortable with squat, bench, row, and deadlift technique
• Goal: build both strength and muscle on a balanced schedule
• Home variant requires only barbell and dumbbells

How it works

• Upper/Lower Rotation: Day 1 upper power, day 2 lower power, day 3 upper hypertrophy, day 4 lower hypertrophy — each muscle hit twice per week.
• Power vs. Hypertrophy Days: Power days use 3-5 rep ranges with long rest; hypertrophy days use 8-12 reps with shorter rest and more isolation work.
• Double Progression: Once the top of the rep range is hit on all sets, the weight goes up and the next session restarts at the bottom of the range.
• Two Variants: Gym variant uses machines and cables for accessories; home variant substitutes with bodyweight and dumbbell alternatives.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant