PHUL workout program
Power Hypertrophy Upper Lower: two heavy days for strength and two pump days for size, four sessions a week.
The workouts
Power Upper
Power Lower
Hypertrophy Upper
Hypertrophy Lower
- Front Squat4 × 10
- Bulgarian Split Squat3 × 10
- Leg Extension (Machine)3 × 15
- Seated Leg Curl (Machine)3 × 12
- Hip Thrust (Barbell)3 × 10
- Seated Calf Raise4 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
PHUL at a glance
| Goal | Muscle gain |
|---|---|
| Level | Intermediate |
| Equipment | Full gym |
| Days per week | 4 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 24 |
| Sets per week | about 79 |
| Session length | about 45 minutes |
| Rest between sets | 45–210 s |
Who this program is for
Intermediate lifters who want to get stronger and bigger at the same time.
How to schedule it
Train 4 days a week, for example Monday, Tuesday, Thursday and Friday. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Stay inside the listed rep range. Once you hit the top of the range on every set with clean form, add the smallest weight step next session (about 2.5 kg on barbell lifts, 1–2 kg on dumbbells) and build the reps back up. End most sets one or two reps short of failure.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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