Different rep ranges
Organize the week's power-focused and higher-rep work in one plan.
Power and hypertrophy split
Track your PHUL plan.
Keep your four-day PHUL schedule and progression visible in IronFlow.
- Days / week
- 4
- Weeks
- 12
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is PHUL - Power Hypertrophy Upper Lower right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
Strength-focused sessions pair with higher-rep hypertrophy work. How to use: 1. Power days (Mon/Tue): Heavy weights, low reps (3-5), build strength 2. Hypertrophy days (Thu/Fri): Moderate weights, higher reps (8-12), build muscle 3. All sets at RPE 8-9 (leave 1-2 reps in the tank) Progression: - Increase weight when you hit the TOP of the rep range for all sets - Power lifts: Add 5 lbs upper / 10 lbs lower - Hypertrophy lifts: Add 5 lbs when you hit 3-4 sets of 12 If you fail: Repeat same weight. After 2 failed weeks, deload by 10%. Deload: Every 6-8 weeks, reduce weights by 40-50% Rest times: - Power work (3-5 reps): 3-5 min - Hypertrophy work (8-12 reps): 60-90 sec
Max lifts
Bench PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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 (Power Hypertrophy Upper Lower) is a four-day split: two strength-focused sessions followed by two higher-rep sessions, with rest days between the pairs. The shipped IronFlow plan uses barbells, dumbbells, cables, and machines.
[Why IronFlow for PHUL?]
Why IronFlow for PHUL?
Volume management
Review planned volume for hypertrophy sessions alongside your main power lifts.
Progressive overload
The plan describes when to add load, repeat a stalled weight, or deload. IronFlow records your sessions; it does not apply PHUL's progression or deload rules automatically.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[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.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Upper Power
7 exercises
Barbell Bench Press
4 x 3-5 @ RPE 9
Chest
3-4x3-5 reps RPE 9. Rest 3-5 min.
Incline Dumbbell Bench Press
4 x 6-10 @ RPE 8
Chest
3-4x6-10 reps RPE 8. Rest 90 sec.
Barbell Bent Over Row
4 x 3-5 @ RPE 9
Back
3-4x3-5 reps RPE 9. Rest 3-5 min.
Lat Pulldown
4 x 6-10 @ RPE 8
Back
3-4x6-10 reps RPE 8. Rest 90 sec.
Overhead Press
3 x 5-8 @ RPE 8
Shoulders
3-4x5-8 reps RPE 8. Rest 2-3 min.
Barbell Curl
3 x 6-10 @ RPE 8
Biceps
3-4x6-10 reps RPE 8. Rest 90 sec.
Skull Crushers
3 x 6-10 @ RPE 8
Triceps
3-4x6-10 reps RPE 8. Rest 90 sec.
Day 2
Lower Power
5 exercises
Squat
4 x 3-5 @ RPE 9
Legs
3-4x3-5 reps RPE 9. Rest 3-5 min.
Deadlift
4 x 3-5 @ RPE 9
Back
3-4x3-5 reps RPE 9. Rest 3-5 min.
Leg Press
4 x 10-15 @ RPE 8
Legs
3-5x10-15 reps RPE 8. Rest 60-90 sec.
Leg Curl
4 x 6-10 @ RPE 8
Hamstrings
3-4x6-10 reps RPE 8. Rest 90 sec.
Standing Calf Raise
4 x 6-10 @ RPE 8
Calves
4x6-10 reps RPE 8. Rest 90 sec.
Day 3
Upper Hypertrophy
7 exercises
Incline Barbell Bench Press
4 x 8-12 @ RPE 8
Chest
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Flat Dumbbell Bench Press
4 x 8-12 @ RPE 8
Chest
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Seated Cable Row
4 x 8-12 @ RPE 8
Back
3-4x8-12 reps RPE 8. Rest 60-90 sec.
One-Arm Dumbbell Row
4 x 8-12 @ RPE 8
Back
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Dumbbell Lateral Raise
4 x 8-12 @ RPE 8
Shoulders
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Seated Incline Dumbbell Curl
4 x 8-12 @ RPE 8
Biceps
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Cable Tricep Extension
4 x 8-12 @ RPE 8
Triceps
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Day 4
Lower Hypertrophy
6 exercises
Front Squat
4 x 8-12 @ RPE 8
Legs
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Barbell Lunge
4 x 8-12 @ RPE 8
Legs
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Romanian Deadlift
4 x 8-12 @ RPE 8
Hamstrings
3-4x8-12 reps RPE 8. Rest 60-90 sec.
Leg Curl
4 x 8-15 @ RPE 8
Hamstrings
3-4x8-15 reps RPE 8. Rest 60-90 sec.
Leg Extension
4 x 10-15 @ RPE 8
Quads
3-4x10-15 reps RPE 8. Rest 60-90 sec.
Seated Calf Raise
4 x 8-12 @ RPE 8
Calves
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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
PHUL training questions
The shipped schedule is Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, then two rest days. Its description suggests Monday, Tuesday, Thursday, and Friday, but the sessions can be placed around your week.
The plan says to reach the top of the rep range on every set before increasing load. Its description lists 5 lb upper-body and 10 lb lower-body increases for power lifts, and 5 lb for hypertrophy lifts after reaching 3–4 sets of 12. If you miss the target, repeat the weight; after two failed weeks, the source text says to deload 10%.
No. The shipped PHUL template marks progression as manual and does not set one fixed starting weight; it gives rep and effort targets instead. IronFlow logs your work, but you decide when to add weight or deload. The plan description suggests a deload every 6–8 weeks, reducing loads by 40–50%.
[Use this plan]