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PHUL

Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.

4.8(723 reviews)
11,234 enrolled
Intermediate
Frequency4 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts32

Power + hypertrophy split

4 days per week

Strength and size focus

Time-efficient

Program Details

Training StyleUpper/Lower
DifficultyIntermediate
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Upper Power

Heavy upper body compounds

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 6 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 5 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 6 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 6 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 8 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 8 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 5 reps · Rest 180 sec

  2. Deadlift

    4 sets × 5 reps · Rest 180 sec

  3. Leg Press

    4 sets × 6 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 8 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 8 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 10 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 12 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 10 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 12 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 12 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 12 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 12 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 10 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 10 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 10 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 12 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 12 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 12 reps · Rest 45 sec

  7. Calf Press

    4 sets × 12 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper Power

Heavy upper body compounds (Progressive Week 2)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 6 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 7 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 6 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 7 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 7 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 9 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 9 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Progressive Week 2)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 6 reps · Rest 180 sec

  2. Deadlift

    4 sets × 6 reps · Rest 180 sec

  3. Leg Press

    4 sets × 7 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 9 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 9 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Progressive Week 2)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 11 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 13 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 11 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 13 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 13 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 13 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 13 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Progressive Week 2)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 11 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 11 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 11 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 13 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 13 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 13 reps · Rest 45 sec

  7. Calf Press

    4 sets × 13 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper Power

Heavy upper body compounds (Progressive Week 3)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 7 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 8 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 7 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 8 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 8 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Progressive Week 3)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 7 reps · Rest 180 sec

  2. Deadlift

    4 sets × 7 reps · Rest 180 sec

  3. Leg Press

    4 sets × 8 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 10 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 10 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Progressive Week 3)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 14 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 12 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 14 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 14 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 14 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Progressive Week 3)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 12 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 12 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 12 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 14 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 14 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 14 reps · Rest 45 sec

  7. Calf Press

    4 sets × 14 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper Power

Heavy upper body compounds (Progressive Week 4)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 7 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 8 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 7 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 8 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 8 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Progressive Week 4)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 7 reps · Rest 180 sec

  2. Deadlift

    4 sets × 7 reps · Rest 180 sec

  3. Leg Press

    4 sets × 8 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 10 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 10 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Progressive Week 4)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 14 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 12 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 14 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 14 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 14 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Progressive Week 4)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 12 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 12 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 12 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 14 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 14 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 14 reps · Rest 45 sec

  7. Calf Press

    4 sets × 14 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper Power

Heavy upper body compounds (Deload Week - Focus on form)

65 min
strength
Deload
7 exercises

  1. Barbell Bench Press

    4 sets × 4 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 4 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 4 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 4 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 4 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Deload Week - Focus on form)

60 min
strength
Deload
5 exercises

  1. Back Squat

    4 sets × 4 reps · Rest 180 sec

  2. Deadlift

    4 sets × 4 reps · Rest 180 sec

  3. Leg Press

    4 sets × 4 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 5 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 5 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Deload Week - Focus on form)

60 min
hypertrophy
Deload
7 exercises

  1. Incline Barbell Press

    4 sets × 6 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 7 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 6 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 7 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 7 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 7 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 7 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Deload Week - Focus on form)

55 min
hypertrophy
Deload
7 exercises

  1. Front Squat

    4 sets × 6 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 6 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 6 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 7 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 7 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 7 reps · Rest 45 sec

  7. Calf Press

    4 sets × 7 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper Power

Heavy upper body compounds (Intensification Phase - Week 1/3)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 4 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 5 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 4 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 5 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 5 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 7 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 7 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Intensification Phase - Week 1/3)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 4 reps · Rest 180 sec

  2. Deadlift

    4 sets × 4 reps · Rest 180 sec

  3. Leg Press

    4 sets × 5 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 7 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 7 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Intensification Phase - Week 1/3)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 9 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 11 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 9 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 11 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 11 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 11 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 11 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Intensification Phase - Week 1/3)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 9 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 9 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 9 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 11 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 11 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 11 reps · Rest 45 sec

  7. Calf Press

    4 sets × 11 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper Power

Heavy upper body compounds (Intensification Phase - Week 2/3)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 3 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 4 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 3 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 4 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 4 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 6 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 6 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Intensification Phase - Week 2/3)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 3 reps · Rest 180 sec

  2. Deadlift

    4 sets × 3 reps · Rest 180 sec

  3. Leg Press

    4 sets × 4 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 6 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 6 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Intensification Phase - Week 2/3)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 8 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 10 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 8 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 10 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 10 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 10 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 10 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Intensification Phase - Week 2/3)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 8 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 8 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 8 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 10 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 10 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 10 reps · Rest 45 sec

  7. Calf Press

    4 sets × 10 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper Power

Heavy upper body compounds (Intensification Phase - Week 3/3)

65 min
strength
7 exercises

  1. Barbell Bench Press

    4 sets × 3 reps · Rest 180 sec

  2. Incline Dumbbell Press

    4 sets × 3 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 3 reps · Rest 180 sec

  4. Lat Pulldown

    4 sets × 3 reps · Rest 120 sec

  5. Overhead Press

    3 sets × 3 reps · Rest 150 sec

  6. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  7. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compounds (Intensification Phase - Week 3/3)

60 min
strength
5 exercises

  1. Back Squat

    4 sets × 3 reps · Rest 180 sec

  2. Deadlift

    4 sets × 3 reps · Rest 180 sec

  3. Leg Press

    4 sets × 3 reps · Rest 150 sec

  4. Leg Curls

    4 sets × 5 reps · Rest 90 sec

  5. Standing Calf Raises

    4 sets × 5 reps · Rest 90 sec

D3

Upper Hypertrophy

Volume upper body work (Intensification Phase - Week 3/3)

60 min
hypertrophy
7 exercises

  1. Incline Barbell Press

    4 sets × 7 reps · Rest 90 sec

  2. Dumbbell Flyes

    4 sets × 9 reps · Rest 60 sec

  3. Seated Cable Rows

    4 sets × 7 reps · Rest 90 sec

  4. One Arm Dumbbell Rows

    4 sets × 9 each · Rest 60 sec

  5. Dumbbell Lateral Raises

    4 sets × 9 reps · Rest 60 sec

  6. Incline Dumbbell Curls

    4 sets × 9 reps · Rest 60 sec

  7. Tricep Pushdowns

    4 sets × 9 reps · Rest 60 sec

D4

Lower Hypertrophy

Volume lower body work (Intensification Phase - Week 3/3)

55 min
hypertrophy
7 exercises

  1. Front Squat

    4 sets × 7 reps · Rest 90 sec

  2. Bulgarian Split Squats

    4 sets × 7 each · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 7 reps · Rest 90 sec

  4. Lying Leg Curls

    4 sets × 9 reps · Rest 60 sec

  5. Leg Extension

    4 sets × 9 reps · Rest 60 sec

  6. Seated Calf Raises

    4 sets × 9 reps · Rest 45 sec

  7. Calf Press

    4 sets × 9 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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