Gymscore · Program guide
PHUL: A Guide to the Gymscore Template
PHUL divides the week into upper and lower sessions, with a heavier and a higher-rep day for each. Gymscore’s adaptation makes the difference visible in the workout names, helping you track strength-focused sets separately from the rest of the week’s volume.
Who this template suits
A lifter who can train four days and wants heavier compounds and higher-rep assistance in one weekly structure.
When to choose another option
You prefer the same workout every visit, or four full sessions are more than your schedule can sustain.
Template length
12 weeks
The saved 12-week plan uses Upper Power, Lower Power, Upper Hypertrophy and Lower Hypertrophy each week. The lighter-rep-label distinction is a session purpose, not permission to ignore the effort of the higher-rep days.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved 12-week plan uses Upper Power, Lower Power, Upper Hypertrophy and Lower Hypertrophy each week. The lighter-rep-label distinction is a session purpose, not permission to ignore the effort of the higher-rep days.
| Program | Exercise |
|---|---|
| Upper Power | Bench Press, Incline Dumbbell Press, Barbell Row, Lat Pulldown, Overhead Press, Barbell Curl, Skull Crusher |
| Lower Power | Barbell Back Squat, Barbell Deadlift, Leg Press, Lying Leg Curl, Standing Calf Raise |
| Upper Hypertrophy | Incline Bench Press, Dumbbell Flat Bench Fly, Seated Cable Row, Dumbbell Row, Dumbbell Lateral Raise, Incline Dumbbell Curl, Cable Tricep Pushdown |
| Lower Hypertrophy | Front Squat, Barbell Lunge, Leg Extension, Lying Leg Curl, Romanian Deadlift, Seated Calf Raise |
How to track and progress
Power-day compounds increase when their prescribed work is completed. Hypertrophy-day exercises use rep-range progression, adding load after all sets reach the upper target. Keep each exercise’s day label in the log so the two roles remain distinct.
Review the later sets as well as the first set before changing weight. An apparent improvement on a power day may coexist with unfinished volume later in the week, which is useful information when deciding whether the workload fits.
Common mistakes
Making hypertrophy days into extra power days
Changing the higher-rep sessions to heavy low-rep work removes the contrast built into this template.
Using one progression decision for both days
The same movement can have different targets on power and hypertrophy days. Progress the actual prescription.
Ignoring the lower-body session length
Review the squat, hinge and assistance work together when deciding whether the four-day schedule fits.
Questions answered
How many days does PHUL require here?
Four weekly sessions: two upper and two lower, each split into power and hypertrophy emphasis.
How does it differ from PHAT?
This PHUL template uses four sessions. The saved PHAT adaptation uses five and includes separately labeled speed work.
What is double progression?
In this template it means improving reps within the prescribed range before increasing the exercise’s load once all sets reach the top.