PHUL Program 2026: The 4-Day Power + Hypertrophy Split
PHAT's little brother — PHUL compresses the power-hypertrophy hybrid into 4 days. Upper power, lower power, upper hypertrophy, lower hypertrophy. Strength and size, twice weekly per muscle, without a fifth day in the gym.
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📋 Key Takeaways
- →The 4-Day Structure
- →The Week
- →The Speed Work Component
- →Who PHUL Is For
- →PHUL vs PHAT
📑 Table of Contents
The 4-Day Structure
PHUL (Power Hypertrophy Upper Lower) runs exactly four days a week. Days 1-2 are POWER: upper body compounds at 3-5 reps, then lower body at 3-5 reps. Days 3-4 are HYPERTROPHY: upper then lower at 8-12+ reps with isolation work. Same muscles, two stimuli per week — the hybrid that fits a 4-day schedule.
The Week
| Day | Main lifts | Rep range | Speed work |
|---|---|---|---|
| Upper Power | Bench 4x3-5, row 4x3-5, OHP 3x3-5 | 3-5 | No |
| Lower Power | Squat 4x3-5, deadlift 3x3-5 | 3-5 | No |
| Upper Hypertrophy | Incline DB, pulldowns, laterals — 8-12 | 8-12 / 12-15 accessory | Yes — explosive bench/row first |
| Lower Hypertrophy | Leg press, RDL, curls, calves — 8-15 | 8-12 / 12-15 accessory | Yes — speed squat first |
The Speed Work Component
- •Like PHAT, hypertrophy days open with explosive work — the first exercise is done fast at 65-70%
- •Upper hyper day starts with speed bench or row; lower hyper starts with speed squat or pull
- •This keeps the strength stimulus present across all four days — power is not just the first two
Who PHUL Is For
- •Intermediate lifters who want PHAT's logic but can only train 4 days
- •Natural lifters needing twice-weekly muscle frequency
- •Physique goals with strength retention — you do not have to pick
- •People coming off a power split who want to add hypertrophy volume
PHUL vs PHAT
- •PHAT is 5 days with a dedicated back/shoulders hypertrophy day — more volume, more time
- •PHUL is 4 days with merged upper/lower hypertrophy — less volume, easier recovery
- •Choose PHAT if you have the schedule and recovery for it; PHUL if you want the same idea more sustainable
- •Both beat a bro split for naturals — twice-weekly frequency is the shared advantage
Heavy Then Volume
Power days demand a stiff bar; speed days demand one that moves fast. One bar covers both.
Check Barbell Prices →Four Days, Two Stimuli
PHUL trains strength and size in the same week — a bar that handles heavy singles and fast reps both.
Check Barbell Prices →Related Guides
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Frequently Asked Questions
What is the PHUL program?
A 4-day split — upper/lower power days at 3-5 reps, then upper/lower hypertrophy days at 8-15. PHAT's condensed version for people who cannot train 5 days.
PHUL vs PHAT — which is better?
PHAT has more volume and a dedicated back/shoulders day; PHUL is more sustainable at 4 days. If you can recover from 5 days, PHAT produces more growth. Most people run PHUL longer.
Is PHUL good for naturals?
Yes — the twice-weekly muscle frequency fits natural recovery better than once-weekly splits, and the power days keep strength progressing alongside size.
How long should you run PHUL?
8-12 week blocks — the 4-day schedule is more sustainable than PHAT's 5, but the volume still accumulates. Deload and repeat with adjusted loads.
Can you modify PHUL?
Yes — swap exercises for weak points, adjust rep ranges within the power/hypertrophy logic, and move rest days as needed. The structure is the framework, not a straitjacket.