Hybrid Rep Ranges
Switching from 3-5 reps to 8-12 reps in the same week? IronFlow manages your intensity tiers flawlessly.
Power & Hypertrophy Split
Build Power and Size with PHUL.
The 4-day PHUL routine is perfect for balanced development. IronFlow keeps your progression visible so you can focus on the heavy sets.
Days / week
4
Weeks
12
Level
Intermediate
Focus
Strength
Fit check
Is PHUL right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.
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
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
What is PHUL?
PHUL stands for Power Hypertrophy Upper Lower. It's a 4-day split that hits each muscle group twice a week — once for heavy power sets and once for higher-rep hypertrophy work. It's the ultimate hybrid program for strength and aesthetics.
Why IronFlow for PHUL?
Volume Management
Ensure your hypertrophy days are hitting the target volume while keeping your power days focused on big lifts.
Progressive Overload
Whether it's adding weight to the bar or an extra rep to the set, IronFlow tracks your progression metrics clearly.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
PHUL vs PPL
Compare PHUL and Push Pull Legs for hypertrophy, training frequency, and weekly structure before deciding which split to run in IronFlow.
Comparison guide
Lyle GBR vs PHUL
Compare Lyle McDonald's Generic Bulking Routine with PHUL on four-day structure, progression, exercise emphasis, and hypertrophy training.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
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.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about PHUL
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 12 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.