Gymscore · Program schedule
PHUL (Power Hypertrophy Upper Lower): Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- leg press machine
- leg curl machine
- pull-up bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. PHUL Standard Run · weeks 1–12
Standard Week
Upper Power · Heavy Upper Body Compounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 3-5 | 3 min |
| Incline Dumbbell Press | 3 | 6-10 | 2 min |
| Barbell Row | 4 | 3-5 | 3 min |
| Lat Pulldown | 3 | 6-10 | 2 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Barbell Curl | 2 | 6-10 | 60s |
| Skull Crusher | 2 | 6-10 | 60s |
Lower Power · Heavy Lower Body Compounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 3-5 | 3 min |
| Barbell Deadlift | 3 | 3-5 | 3 min |
| Leg Press | 3 | 10-15 | 2 min |
| Lying Leg Curl | 3 | 6-10 | 90s |
| Standing Calf Raise | 4 | 6-10 | 60s |
Upper Hypertrophy · High-Rep Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 3 | 8-12 | 2 min |
| Dumbbell Flat Bench Fly | 3 | 8-12 | 60s |
| Seated Cable Row | 3 | 8-12 | 90s |
| Dumbbell Row | 3 | 8-12 | 90s |
| Dumbbell Lateral Raise | 3 | 10-15 | 60s |
| Incline Dumbbell Curl | 3 | 8-12 | 60s |
| Cable Tricep Pushdown | 3 | 8-12 | 60s |
Lower Hypertrophy · High-Rep Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 8-12 | 2 min |
| Barbell Lunge | 3 | 8-12 each leg | 90s |
| Leg Extension | 3 | 10-15 | 60s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Seated Calf Raise | 4 | 10-15 | 60s |
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.