# PHUL 4-day split: routine, exercises, and weekly schedule > Updated: 2026-06-02 · Source: https://dorsi.ai/topics/4-day-phul The 4-day PHUL split — Power Hypertrophy Upper Lower — is a middle ground for lifters who want both strength and size without spending six days in the… A 4-day PHUL split gives you four workouts a week: two upper, two lower, but with a twist. One upper and one lower day are for power (heavy, low reps) and the other two for hypertrophy (moderate weight, higher reps). It builds strength and size without burnout. Most lifters who switched to PHUL saw their deadlift go up without losing muscle. Here's how to set it up. The 4-day PHUL split, Power Hypertrophy Upper Lower, is a middle ground for lifters who want both strength and size without spending six days in the gym. You hit upper and lower body twice a week, alternating between heavy, low-rep work on power days and moderate reps for hypertrophy. The catch: managing fatigue across two upper body sessions in one week is harder than it sounds. A 2017 meta-analysis found that training each muscle group twice per week produced slightly greater hypertrophy than once per week, but only if you keep volume and load balanced. That's where most people trip up, too much intensity on power day, not enough recovery before hypertrophy day. Dorsi can help you adjust that balance in real time, without second-guessing your next set. ## How do I structure upper and lower days? PHUL splits into two power days and two hypertrophy days. Power upper hits bench press, overhead press, rows at 3-5 reps. Power lower: squat, deadlift at lower reps. Hypertrophy upper uses 8-12 reps for incline press, lateral raises, curls. Lower follows suit with leg press, lunges, leg curls. Stick to this alternating pattern across the week. ## Pick compound lifts for power days Your power days live or die by the big compounds. For upper, bench press and overhead press are non-negotiable. Lower power means squats and deadlifts. Don't waste energy on isolation here. Keep accessories to one or two movements max. This is where you build strength, not pump. ## Balance volume on hypertrophy days Hypertrophy days need more sets but controlled. Upper: add incline press, DB flyes, lateral raises, curls, pushdowns, aim for 15-20 total sets. Lower: leg press, lunges, leg extensions, leg curls. Each set at 8-12 reps. Going beyond 20 sets per session? You're accumulating junk volume, not growth. ## When should I deload? Push PHUL for 4-6 weeks straight, then deload. Drop set volume by 40-50% but keep the bar weight near your normal working loads. You need the stimulus, not the fatigue. Without this built-in recovery, your CNS burns out and progression stalls. Deload week is not a vacation; it's a reset. ## FAQ ### What is the 4 day PHUL program? PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day split where each session focuses on either power or hypertrophy for upper or lower body. You start with heavy compounds for 5 reps, then switch to moderate weight for 8, 12 reps. It’s built for lifters who want both strength and size without living in the gym. Think of it as a middle ground between strict powerlifting and pure bodybuilding. ### How many days a week is PHUL? Four days. PHUL runs Monday, Tuesday, Thursday, Friday, no training Wednesday, Saturday, Sunday. That leaves two full rest days and one rest day between each session. If you sleep and eat well, you'll progress. Skip either, and you'll stall as in zero progress for weeks. Most lifters I coach stick to this schedule consistently. ### What is the perfect 4 day split? The perfect 4 day split doesn't exist. It depends on your weak points and schedule. PHUL is a top choice for balanced strength and hypertrophy. Upper/lower splits work well too. If you only care about strength, go with a 4-day Texas Method variant. For me, PHUL gives the best mix without burning you out. I've tried both, and PHUL wins for most people. ### What is the difference between Phat and PHUL? PHAT is a 5-day split from Layne Norton. PHUL is 4 days. PHAT adds an extra hypertrophy day, meaning more volume and longer sessions. It can be harder to recover from. PHUL is more time-efficient. If you're short on recovery ability, PHUL is smarter. I'd pick PHUL for anyone training 4 days or less.