Free routine
PHUL workout
PHUL is power hypertrophy upper lower, a four day split of two power days and two hypertrophy days. Run it the way the STRNTH app runs it, set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Run PHUL with the weights tracked for you
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it logs every set across all four days, adds the weight for you each session and tells you when to deload if you stall.
What is PHUL?
PHUL is power hypertrophy upper lower. It splits the week into two power days of heavy low reps and two hypertrophy days of lighter higher reps, four days a week in total. The power days build strength on the main lifts and the hypertrophy days chase size with more volume. Use the workout picker above to switch between the four days.
Who it suits
PHUL is for intermediate lifters who want both strength and size in the same week. It works best once you are past the beginner stage and can no longer add weight every session. If you can still make simple linear progress, a beginner routine is a better fit for now.
How to run the week
A common layout is upper power, lower power, then two rest-friendly days, followed by upper hypertrophy and lower hypertrophy. Power days are heavy with long rests, so give yourself the time between sets. Hypertrophy days are lighter with shorter rests and more reps, so the pace picks up. Keep the same order each week so you can compare like for like.
Where the app takes over
This page forgets everything on reload, so nothing carries over. The STRNTH app logs every set, remembers where you were and suggests the next weight, across all four days. Try the push pull legs routine too, or browse the programmes for structured plans.
Common questions
How many days a week is PHUL?
Four. Two power days and two hypertrophy days, split into an upper and a lower session for each. Most people run upper power, lower power, upper hypertrophy and lower hypertrophy with rest days worked around them.
Is PHUL good for beginners?
Not really. It suits intermediate lifters who have stopped making easy weekly gains. A beginner is better served by a simpler routine that adds weight every session until that stops working.
What is the difference between power and hypertrophy days?
Power days use heavier weight for low reps with long rests, aimed at strength. Hypertrophy days use lighter weight for higher reps with shorter rests and more exercises, aimed at size.
How do I progress on PHUL?
Add a little weight to the power lifts when you hit all your sets, and chase more reps on the hypertrophy work before adding load. Small, steady steps beat big jumps that stall you.