---

id: phul
name: PHUL
aliases: [Power Hypertrophy Upper Lower, Layne Norton PHUL]
category: program
system: bodybuilding
goal: Simultaneously develop maximal strength and muscle hypertrophy through a four-day upper/lower split dedicating two days to power work and two to hypertrophy
goals: [hypertrophy, strength]
level: intermediate
duration_weeks: 12
frequency_per_week: 4
periodization: undulating
origin: classic
progression_model: >
  Power days (3-5 reps): add 2.5-5 kg to compound lifts when all prescribed reps completed.
  Hypertrophy days (8-15 reps): increase reps within range; add weight when top of range
  achieved for all sets. Deload every 4-6 weeks: reduce volume and load ~40% for one week.

exercises:
  - ref: bench_press
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Day 1 (Upper Power): 3-4×3-5 primary horizontal press strength. Day 3 (Upper
      Hypertrophy): flat or incline dumbbell press 3-4×8-12.

  - ref: bent_over_barbell_row
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Day 1 (Upper Power): 3-4×3-5 primary horizontal pull strength. Day 3: seated
      cable row or one-arm dumbbell row 3-4×8-12.

  - ref: overhead_press
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Day 1 (Upper Power): 2-3×5-8 secondary pressing movement.

  - ref: pullups
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Day 1 (Upper Power): 2-3×6-8 weighted. Day 3 (Upper Hypertrophy): 3×8-12.

  - ref: incline_dumbbell_press
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Day 3 (Upper Hypertrophy): 3-4×8-12. Shifts stimulus to upper pec and metabolic range.

  - ref: back_squat
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Day 2 (Lower Power): 3-4×3-5 primary lower strength. Day 4: front squat or
      hack squat 3-4×8-12 as hypertrophy variation.

  - ref: conventional_deadlift
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Day 2 (Lower Power): 3-4×3-5 secondary lower power movement.

  - ref: romanian_deadlift
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Day 4 (Lower Hypertrophy): 3-4×8-12 hamstring and glute hypertrophy at longer length.

sources:
  - title: "PHUL Workout"
    author: "Norton, L."
    publisher: "Biolayne"
    credibility: practitioner
---

# PHUL — Power Hypertrophy Upper Lower

Developed by Dr. Layne Norton. Combines low-rep strength work (power days) with high-rep hypertrophy work across a four-day upper/lower split, targeting both neural adaptations and metabolic hypertrophy simultaneously.

## Weekly Schedule

| Day | Session | Rep Range | Focus |
|-----|---------|-----------|-------|
| Monday | Upper Power | 3–5 | Strength / neural |
| Tuesday | Lower Power | 3–5 | Strength / neural |
| Wednesday | Rest | — | — |
| Thursday | Upper Hypertrophy | 8–12 | Volume / metabolic |
| Friday | Lower Hypertrophy | 8–15 | Volume / metabolic |
| Sat/Sun | Rest | — | — |

## Day 1 — Upper Power

| Exercise | Sets × Reps |
|----------|-------------|
| Bench Press | 3-4 × 3-5 |
| Incline Dumbbell Press | 3-4 × 6-10 |
| Bent Over Barbell Row | 3-4 × 3-5 |
| Weighted Pull-ups | 2-3 × 6-8 |
| Overhead Press | 2-3 × 5-8 |
| Barbell Curl | 2-3 × 6-8 |

## Day 2 — Lower Power

| Exercise | Sets × Reps |
|----------|-------------|
| Back Squat | 3-4 × 3-5 |
| Conventional Deadlift | 3-4 × 3-5 |
| Leg Press | 3-4 × 10-15 |
| Lying Leg Curl | 2-3 × 6-8 |
| Calf Raise | 4 × 6-10 |

## Day 3 — Upper Hypertrophy

| Exercise | Sets × Reps |
|----------|-------------|
| Incline Barbell Press | 3-4 × 8-12 |
| Flat Dumbbell Press | 3-4 × 8-12 |
| Seated Cable Row | 3-4 × 8-12 |
| One-Arm Dumbbell Row | 3-4 × 8-12 |
| Dumbbell Lateral Raise | 3-4 × 8-12 |
| Triceps Pushdown | 2-3 × 8-12 |
| Dumbbell Curl | 2-3 × 8-12 |

## Day 4 — Lower Hypertrophy

| Exercise | Sets × Reps |
|----------|-------------|
| Front Squat or Hack Squat | 3-4 × 8-12 |
| Romanian Deadlift | 3-4 × 8-12 |
| Leg Press | 3-4 × 12-15 |
| Leg Extension | 3-4 × 12-15 |
| Lying Leg Curl | 3-4 × 12-15 |
| Seated Calf Raise | 4 × 8-12 |

## Progression

- **Power days:** +2.5–5 kg when all reps completed with clean form
- **Hypertrophy days:** add reps; increase weight when top of range reached across all sets
- **Deload:** every 4–6 weeks, cut volume and load ~40% for one week

> For higher-volume autoregulated hypertrophy, see `rp_hypertrophy`. For pure strength, see `5_3_1`.