PHUL (Power Hypertrophy Upper Lower)
PHUL takes the upper/lower split and explicitly divides it into power (strength-focused) and hypertrophy (volume-focused) days. This dual approach builds both maximal strength and muscle size — ideal for lifters who want the best of both worlds.
Program Structure
Upper Power
Heavy Upper Compounds- Barbell Bench Press 3x5
- Barbell Row 3x5
- Overhead Press 3x5
- Weighted Pull-ups 3x5
- Barbell Curls 2x8
Lower Power
Heavy Lower Compounds- Back Squat 3x5
- Deadlift 3x5
- Leg Press 3x8
- Leg Curls 3x8
- Calf Raises 4x10
Upper Hypertrophy
Volume Upper Body- Incline DB Press 3x12
- Cable Rows 3x12
- DB Shoulder Press 3x12
- Lat Pulldown 3x12
- Cable Flyes 3x15
Lower Hypertrophy
Volume Lower Body- Front Squat 3x12
- Romanian DL 3x12
- Hack Squat 3x12
- Leg Extensions 3x15
- Seated Calf Raises 4x15
Progression Model
Power days: 5lbs/session upper, 10lbs/session lower (linear). Hypertrophy days: Double progression within 10-15 rep range. Deload every 4th week.
Best For
- ✓Intermediate lifters wanting strength and size
- ✓Athletes with 4 training days available
- ✓Lifters who enjoy variety within structure
- ✓Powerbuilding enthusiasts
How to use this template on IronCoaching
This PHUL (Power Hypertrophy Upper Lower) template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.
Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.
This template works well as a moderate-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.
Related resources
Use this template
Sign up for IronCoaching, build this program in the program builder, and assign it to your clients via IronLedger.
Start Building — Free