Upper/Lower Power-Hypertrophy
Power days for strength. Hypertrophy days for size. Both in one program.
Table of Contents
What Is Upper/Lower Power-Hypertrophy?
Upper/Lower Power-Hypertrophy (PHUL) is a 4-day DUP program that pairs upper-body and lower-body sessions with alternating power and hypertrophy goals. Power days use heavy loads with low reps (4x4) to build maximal strength. Hypertrophy days use moderate loads with higher reps (4x10) to drive muscle growth.
The result is full force-velocity curve coverage — you get stronger AND bigger. Power days use barbells for maximal loading; hypertrophy days use dumbbells and cables to reduce joint stress and target muscles from different angles.
Who Is This Program For?
Experience level: Advanced lifters with 1-2+ years of training. You need a solid strength base to benefit from the power/hypertrophy split.
Goals: Balanced strength and muscle development. If you want the best of both worlds — heavy barbell strength and visible muscle size — this is the program.
Time commitment: Four sessions per week, 60-75 minutes each.
Program Schedule
| Day | Type | Key Exercises |
|---|---|---|
| Monday | Upper Power | Bench Press 4x4, Barbell Row 4x4, Heavy accessories |
| Tuesday | Lower Power | Squat 4x4, Deadlift 3x3, Heavy accessories |
| Thursday | Upper Hypertrophy | Dumbbell Press 4x10, Cable Row 4x10, Isolation work |
| Friday | Lower Hypertrophy | Leg Press 4x10, Romanian Deadlift 4x10, Isolation work |
How Progression Works
Power days drive overall progression — when your 4x4 weights increase, hypertrophy day weights adjust proportionally. Week-to-week linear progression with undulating intensity across the week.
Power days: 3-5 minutes rest between sets. RPE 8-9. Hypertrophy days: 2-3 minutes rest between sets. RPE 7-8.
The equipment variation between days is intentional. Barbells on power days allow maximum loading; dumbbells and cables on hypertrophy days reduce cumulative joint stress from heavy barbell work.
Key Exercises
Bench Press (Power) + Dumbbell Press (Hypertrophy) — Two pressing stimuli from different angles. The barbell drives peak strength; dumbbells build each arm independently and allow greater range of motion.
Squat (Power) + Leg Press (Hypertrophy) — The squat builds total-body strength; the leg press isolates the quads with higher reps and no spinal loading.
Deadlift (Power) + Romanian Deadlift (Hypertrophy) — Heavy conventional pulls on power day, controlled eccentric work on hypertrophy day. Different stimuli targeting the same posterior chain.
Frequently Asked Questions
How is this different from Push/Pull/Legs? PPL trains six days per week with muscle-group splits. PHUL trains four days per week with upper/lower splits and daily intensity variation. PHUL is more strength-oriented; PPL is more hypertrophy-oriented.
Can I swap the exercise order (hypertrophy first, power later in the week)? The standard order (power first) ensures you’re freshest for the heaviest work. Swapping is possible but may slightly reduce power day performance.
Is 4x4 enough volume for strength gains? At 85%+ of your max, 16 reps per exercise is sufficient for strength adaptation. The hypertrophy days add the volume needed for muscle growth. Together, total weekly volume is substantial.
What if I can only train 3 days per week? Rotate through the four sessions across three days. You’ll hit each session roughly every 9 days instead of every 7. It works, but the reduced frequency slows progress.
Related Programs
- High-Frequency Squat — DUP applied to a single lift specialisation
- Push/Pull/Legs Split — 6-day alternative for maximum hypertrophy
Track Upper/Lower Power-Hypertrophy with SteelRep
SteelRep handles progression, rest timers, and logging automatically — so you can focus on lifting. Upper/Lower Power-Hypertrophy is included with Pro ($4.99/month).
