Strength + Size · Workout Plan

PHUL (Power Hypertrophy Upper / Lower)

PHUL blends strength and size: two heavier 'power' days in lower rep ranges, then two higher-rep 'hypertrophy' days. You build the strength that lets you handle more weight, then use that weight for growth. A favourite for intermediates who want both numbers and muscle.

●4 days/week●Intermediate●Power U/L · Hypertrophy U/L

Power Upper

Heavy upper-body strength

Exercise	Sets	Reps	RIR
Barbell Bench Press	4	3–5	2
Barbell Row	4	3–5	2
Seated Overhead Press	3	5–8	1–2
Pull-Up (or Lat Pulldown)	3	5–8	1–2
Barbell Curl	2	6–10	1–2
Skull Crusher	2	6–10	1–2

Power Lower

Heavy lower-body strength

Exercise	Sets	Reps	RIR
Back Squat	4	3–5	2
Deadlift	3	3–5	2
Leg Press	3	8–10	1–2
Lying Leg Curl	3	8–10	1–2
Standing Calf Raise	3	6–10	1–2

Hypertrophy Upper

Upper-body volume

Exercise	Sets	Reps	RIR
Incline Dumbbell Press	4	8–12	1–2
Seated Cable Row	4	8–12	1–2
Cable Fly	3	12–15	0–1
Lat Pulldown	3	12–15	0–1
Dumbbell Lateral Raise	3	12–15	0–1
Dumbbell Curl	3	12–15	0–1
Triceps Pushdown	3	12–15	0–1

Hypertrophy Lower

Lower-body volume

Exercise	Sets	Reps	RIR
Front Squat	4	8–12	1–2
Romanian Deadlift	3	8–12	1–2
Leg Extension	3	12–15	0–1
Leg Curl	3	12–15	0–1
Seated Calf Raise	4	12–15	0–1
Hanging Leg Raise	3	12–15	0–1

How to run it

Power days: longer rest (3 min), heavier loads, 2 RIR — quality over grind.
Hypertrophy days: shorter rest (60–90 s), push the last sets close to failure.
Run e.g. Mon Power Upper, Tue Power Lower, Thu Hyp Upper, Fri Hyp Lower.

Evidence base: Schoenfeld, Ogborn & Krieger (2017)

Make it yours.

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