PHUL

The four weekly sessions pair two goals with two body regions. Upper Power: bench press and barbell row in the 3-to-5 rep range, heavy. Lower Power: squat and deadlift in the 3-to-5 range. Upper Hypertrophy: bench variations, rows, and overhead work in the 8-to-12 range. Lower Hypertrophy: squat variations, leg press, and isolation work in the 8-to-12 range.

The power sessions drive progressive overload on the core barbell movements. The hypertrophy sessions accumulate volume for muscle growth without adding heavy loading to the same movement patterns. Because the sessions target the same body region with different loads and exercises, recovery is manageable across four sessions.

LiftProof tracks both the compound maxes from the power sessions and the working sets from hypertrophy sessions. The program does not have a fixed endpoint — you run it until the power progression stalls, then reassess.

• Bench Press→
• Barbell Row→
• Squat→
• Deadlift→
• Overhead Press→

1. Day 01

   Day 1 — Upper Power

   Bench Press 3×3-5 · Barbell Row 3×3-5 · Overhead Press 3×5-8 · Dumbbell Row 3×6-10

2. Day 02

   Day 2 — Lower Power

   Squat 3×3-5 · Deadlift 3×3-5 · Leg Press 3×6-10 · Leg Curl 3×6-10

3. Day 03

   Day 3 — Upper Hypertrophy

   Incline Press 3×8-12 · Cable Row 3×8-12 · Dumbbell Fly 3×10-15 · Lateral Raise 3×12-15

4. Day 04

   Day 4 — Lower Hypertrophy

   Front Squat or Hack Squat 3×8-12 · Romanian Deadlift 3×8-12 · Leg Extension 3×10-15 · Calf Raise 3×12-15

• PHUL works best when the power-day loads genuinely challenge you in the 3-to-5 range. If you can comfortably do 5 reps with your working weight, add load. The power sessions lose their stimulus if they become moderate-weight volume work.
• The transition from power to hypertrophy sessions on the same body region requires honest recovery. If your upper hypertrophy day falls 48 hours after upper power, and the power session was genuinely heavy, the hypertrophy session may feel flat. That is expected — the goal is accumulated volume, not peak performance on every set.
• PHUL has no built-in deload. After four to six weeks of consistent progress, take a lighter week before continuing. Without a deload, accumulated fatigue tends to mask fitness gains and increase injury risk.