Power & Hypertrophy Advanced (PHUL)

A six-day-per-week expansion of the PHUL (Power Hypertrophy Upper Lower) approach. Two power days hammer the main lifts at low reps with long rest, building raw strength. Four hypertrophy days use higher reps with shorter rest to drive muscle growth.

Who is this plan for?

• At least 12 months of consistent training with solid compound lift technique
• Comfortable with heavy barbell lifts and knows their working weights
• Tolerates high weekly volume and can commit to 6 sessions per week
• Full gym with barbell, dumbbells, cables, leg press, hack squat, and calf raise machine

How it works

• Power/Hypertrophy Split: Two power days hit the big five — bench, row, OHP, squat, and deadlift — with heavy triples to fives and long rest. Four hypertrophy days use moderate loads for higher reps.
• Double Progression: Every exercise follows the same rule — once the top of the rep range is hit on all sets, the weight goes up and the next session restarts at the bottom. Simple and automatic.
• Power Day Accessories: After the main lifts, lighter compound and isolation work fills in the gaps — incline press, pulldowns, curls, and triceps.
• Built-In Deload Logic: After three consecutive sessions without progress on an exercise, the app automatically drops the weight by 10% to allow a fresh run-up.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5