Upper/Lower Split (PHUL)

Who this is for

Intermediate lifters who want both strength AND size, with a four-day-a-week schedule that fits into a normal life. PHUL (Power Hypertrophy Upper Lower) splits the week into two power days (heavier, lower reps) and two hypertrophy days (moderate weight, higher reps).

If 5/3/1 feels too slow and PPL is too much volume, this is the middle path.

Structure

Four days a week for 12 weeks: Upper Power, Lower Power, Upper Hypertrophy, Lower Hypertrophy.

• Upper Power: Barbell Bench Press 4×3-5, Barbell Bent Over Row 4×3-5, Barbell Overhead Press 3×3-5, Cable Lat Pulldown 3×3-5, Barbell Curl 2×8-12, Cable Triceps Pushdown 2×8-12.
• Lower Power: Barbell Squat 4×3-5, Barbell Deadlift 3×3-5, Machine Leg Press 3×3-5, Machine Seated Leg Curl 3×3-5, Machine Calf Press 3×12-20.
• Upper Hypertrophy: Dumbbell Incline Press 4×8-12, Cable Seated Rows 4×8-12, Dumbbell Shoulder Press 3×8-12, Cable Crossover 3×8-12, Cable Face Pull 3×8-12, Dumbbell Alternate Bicep Curl 3×10-15, Cable Triceps Pushdown 3×8-12.
• Lower Hypertrophy: Barbell Front Squat 3×8-12, Barbell Romanian Deadlift 3×8-12, Machine Hack Squat 3×8-12, Machine Leg Extensions 3×8-12, Machine Seated Leg Curl 3×8-12, Machine Calf Press 4×12-20.

Power days use double progression in a 3-5 rep range (+2.5 kg once you reach the top). Hypertrophy days are RPE-based, aiming at RPE 7 in 8-12 reps, and the curl and triceps pushdown use double progression across 8-12. Scheduled recovery weeks (deloads) fall at weeks 4, 8 and 12.

How to run it in Grain Gym

Pick the program and start each lift at a weight you can control for its rep range. The program carries the rep-range logic and the deload weeks.

Notes

• Power days are for chasing weight. Hypertrophy days are for chasing reps. Different goals, different intensity.
• If you only have three days, drop one of the hypertrophy days. Don't drop a power day.
• After the 12 weeks, take the deload week before starting another cycle.