Power + Hypertrophy Upper/Lower

A four-day upper/lower split that pairs two strength-focused "power" days with two volume-focused "hypertrophy" days across the same muscle groups. Power days train upper and lower body with heavy compounds in the low-rep range. Hypertrophy days return to the same body parts two or three days later with moderate-rep accessory volume.

Intermediate lifters who want to build both strength and size in the same block rather than alternating between cut and bulk programmes. Best when you can commit to four training days a week and recover well from mixed low-rep and moderate-rep work.

Monday (Upper Power): bench, overhead press, row, pull accessory — all in the 3-5 rep range. Tuesday (Lower Power): squat, deadlift, leg press or accessory — also 3-5 reps. Thursday (Upper Hypertrophy): chest, back, shoulders, arms in the 8-15 rep range. Friday (Lower Hypertrophy): quads, hamstrings, calves, abs in the 8-15 rep range.

Power-day compounds use simple linear progression — add 2.5 kg on upper-body lifts and 5 kg on lower-body lifts each session, halving once progress slows. Hypertrophy-day work uses rep-then-weight progression: hit the top of the rep range across all prescribed sets, then add weight the next time and work back up. When either model stalls for two weeks, deload that lift 10%.

PHUL was designed by Brandon Campbell (Muscle and Strength) as a four-day hybrid of strength and hypertrophy training. VALDA adapts the split and progression structure for use inside the app, but does not claim authorship of the method.