Powerlifting
PHUL — Power Hypertrophy Upper Lower
The classic 4-day powerbuilding split: two heavy power days (Upper, Lower) plus two high-volume hypertrophy days (Upper, Lower). 8 weeks of strength + size run concurrently. For intermediates with a commercial or home gym who want to get bigger and stronger at once.
- Category
- Powerlifting
- Length
- 8 weeks
- Frequency
- 4 days/week
- Est. session
- 50–70 min
Last updated: June 2026
About this program
PHUL — Power Hypertrophy Upper Lower — is the default 4-day powerbuilding template: it splits the week into two heavy power days (Upper Power, Lower Power) in the 3-6 rep range at 80-90% of training max, and two hypertrophy days (Upper Hypertrophy, Lower Hypertrophy) in the 8-15 zone at RPE 8-9. Each muscle is hit twice a week — once heavy for strength, once high-volume for size — so strength and hypertrophy progress concurrently rather than trading off.
Built for intermediate lifters who have outgrown novice linear progression and want both the bench/squat/deadlift numbers AND visible size. Not for beginners (run StrongLifts 5×5 or Novice LP first to build the base), and not the right pick during a dedicated meet-prep block (switch to PL Peaking) or a deep cut (the hypertrophy volume is hard to recover on a large deficit). Equipment: a commercial gym or a well-equipped home gym with a barbell and dumbbells.
The progression model is double progression per the Strength and Hypertrophy frameworks: on power days, add load when the top sets hit their reps at or under the target RPE; on hypertrophy days, add reps toward the top of each range, then add load and reset to the bottom. Per the Periodization framework the 8 weeks run accumulation (wk 1-4) → intensification (wk 5-7) → deload + retest (wk 8). Across the block expect roughly 5-7.5 kg on bench, 7.5-12.5 kg on squat and deadlift, and measurable size on chest, back, shoulders, and legs.
Powerlifting · 8 weeks · 4 days/week
Start to finish
- Frequency
- 4 days/week
- Per session
- 50–70 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- The classic 4-day powerbuilding split: two heavy power days (Upper, Lower) plus two high-volume hypertrophy days (Upper, Lower).
- 02The commitment
- A steady four-plus days a week
- 03The arc
- 8 weeks, 3 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
8 weeks across 3 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–462Intensity
Phase 1 · Accumulation
Accumulation
Establish working loads and build volume. Power days settle the 3-6 rep top sets; hypertrophy days ramp reps within each range.
- Weeks 5–782Intensity
Phase 2 · Intensification
Intensification
Power-day loads climb and rep targets tighten; hypertrophy days add load and reset reps to the bottom of each range.
- Weeks 8–830Intensity
Phase 3 · Deload
Deload + Retest
Cut volume and load to shed fatigue, then retest top-set loads on the main lifts to set next block's training maxes.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
PHUL — Power Hypertrophy Upper Lower — is the default 4-day powerbuilding template: it splits the week into two heavy power days (Upper Power, Lower Power) in the 3-6 rep range at 80-90% of training max, and two hypertrophy days (Upper Hypertrophy, Lower Hypertrophy) in the 8-15 zone at RPE 8-9. Each muscle is hit twice a week — once heavy for strength, once high-volume for size — so strength and hypertrophy progress concurrently rather than trading off.
Built for intermediate lifters who have outgrown novice linear progression and want both the bench/squat/deadlift numbers AND visible size. Not for beginners (run StrongLifts 5×5 or Novice LP first to build the base), and not the right pick during a dedicated meet-prep block (switch to PL Peaking) or a deep cut (the hypertrophy volume is hard to recover on a large deficit). Equipment: a commercial gym or a well-equipped home gym with a barbell and dumbbells.
The progression model is double progression per the Strength and Hypertrophy frameworks: on power days, add load when the top sets hit their reps at or under the target RPE; on hypertrophy days, add reps toward the top of each range, then add load and reset to the bottom. Per the Periodization framework the 8 weeks run accumulation (wk 1-4) → intensification (wk 5-7) → deload + retest (wk 8). Across the block expect roughly 5-7.5 kg on bench, 7.5-12.5 kg on squat and deadlift, and measurable size on chest, back, shoulders, and legs.
Common questions
The facts most people check before they commit a block to it.
01How long is the PHUL — Power Hypertrophy Upper Lower program?
PHUL — Power Hypertrophy Upper Lower runs 8 weeks at 4 days a week, structured into 3 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is PHUL — Power Hypertrophy Upper Lower for?
The classic 4-day powerbuilding split: two heavy power days (Upper, Lower) plus two high-volume hypertrophy days (Upper, Lower). It sits in the Powerlifting category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does PHUL — Power Hypertrophy Upper Lower progress over the weeks?
It opens with accumulation and finishes with deload + Retest. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust PHUL — Power Hypertrophy Upper Lower to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
Proposal — add weight