Power & Hypertrophy Split

Build Power and Size with PHUL.

The 4-day PHUL routine is perfect for balanced development. IronFlow automates your progression so you can focus on the heavy sets.

Days / week

4

Weeks

12

Level

Intermediate

Focus

Strength

Program at a glance

A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.

Max lifts

Bench PressSquatDeadliftBarbell Row

Equipment

BarbellDumbbellCableMachine

What you are committing to

Days / week

4 training days each week

Weeks

12 programmed weeks

Sample week

Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Upper Power

7 exercises

Bench Press

4 x 3-5 @ RPE 9

3-4x3-5 reps RPE 9. Rest 3-5 min.

Incline Dumbbell Press

4 x 6-10 @ RPE 8

3-4x6-10 reps RPE 8. Rest 90 sec.

Barbell Row

4 x 3-5 @ RPE 9

3-4x3-5 reps RPE 9. Rest 3-5 min.

Lat Pulldown

4 x 6-10 @ RPE 8

3-4x6-10 reps RPE 8. Rest 90 sec.

Overhead Press

3 x 5-8 @ RPE 8

3-4x5-8 reps RPE 8. Rest 2-3 min.

Barbell Curl

3 x 6-10 @ RPE 8

3-4x6-10 reps RPE 8. Rest 90 sec.

Skull Crushers

3 x 6-10 @ RPE 8

3-4x6-10 reps RPE 8. Rest 90 sec.

Day 2

Lower Power

5 exercises

Squat

4 x 3-5 @ RPE 9

3-4x3-5 reps RPE 9. Rest 3-5 min.

Deadlift

4 x 3-5 @ RPE 9

3-4x3-5 reps RPE 9. Rest 3-5 min.

Leg Press

4 x 10-15 @ RPE 8

3-5x10-15 reps RPE 8. Rest 60-90 sec.

Leg Curl

4 x 6-10 @ RPE 8

3-4x6-10 reps RPE 8. Rest 90 sec.

Standing Calf Raise

4 x 6-10 @ RPE 8

4x6-10 reps RPE 8. Rest 90 sec.

Day 3

Upper Hypertrophy

7 exercises

Incline Bench Press

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Dumbbell Bench Press

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Seated Cable Row

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Dumbbell Row

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Lateral Raises

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Incline Dumbbell Curl

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Overhead Cable Extension

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Day 4

Lower Hypertrophy

6 exercises

Front Squat

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Barbell Lunge

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Romanian Deadlift

4 x 8-12 @ RPE 8

3-4x8-12 reps RPE 8. Rest 60-90 sec.

Leg Curl

4 x 8-15 @ RPE 8

3-4x8-15 reps RPE 8. Rest 60-90 sec.

Leg Extension

4 x 10-15 @ RPE 8

3-4x10-15 reps RPE 8. Rest 60-90 sec.

Seated Calf Raise

4 x 8-12 @ RPE 8

4x8-12 reps RPE 8. Rest 60-90 sec.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run PHUL?