Strength and muscle in one plan: two heavy power days (3-5 reps) and two size days (8-15 reps) with drop sets, failure sets and an arm superset.
Power + Size (often called PHUL, power hypertrophy upper lower) gives you two kinds of training every week. The power days build strength with heavy compound lifts in the 3-5 rep range. The size days build muscle with moderate weights, more reps and intensity techniques.
Power days stick to the basics (bench press, rows, overhead press, pull-ups, squats and deadlifts) with long rest and no techniques, so every heavy set is done fresh. Size days switch to dumbbells, cables and machines in the 8-15 range, where each muscle gets a drop set or a set to failure and the arms get a superset.
Each muscle is trained twice a week, once heavy and once for volume, which suits lifters who want to get stronger without giving up size. Add weight to the power lifts whenever you hit the top of the rep range on every set.
A good week is Monday Upper Power, Tuesday Lower Power, Thursday Upper Size, Friday Lower Size.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 × 3-5 | 180s |
| Barbell Row | 4 × 3-5 | 180s |
| Barbell Overhead Press | 3 × 5-6 | 150s |
| Pull-Up | 3 × 5-8 | 150s |
| Barbell Curl | 2 × 6-8 | 90s |
| Skull Crusher | 2 × 6-8 | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Squat | 4 × 3-5 | 180s |
| Barbell Deadlift | 3 × 3-5 | 210s |
| Machine Leg Press | 3 × 8 | 150s |
| Machine Seated Leg Curl | 3 × 6-8 | 90s |
| Smith Machine Calf Raise | 4 × 8 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Incline Press | 3 × 8-12 | 90s |
| Cable Seated Row | 3 × 10-12 | 90s |
| Cable Crossover | 3 × 12-15 · drop set on the last set | 60s |
| Cable Lat Pulldown | 3 × 10-12 · last set to failure | 75s |
| Dumbbell Incline Curl | 3 × 12 · superset A | 60s |
| Cable Rope Pushdown | 3 × 12 · superset A | 60s |
| Dumbbell Lateral Raise | 3 × 15 · last set to failure | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Front Squat | 3 × 8-10 | 150s |
| Romanian Deadlift | 3 × 10 | 120s |
| Dumbbell Bulgarian Split Squat | 3 × 10 per leg | 90s |
| Machine Leg Extension | 3 × 15 · drop set on the last set | 60s |
| Machine Prone Leg Curl | 3 × 12 · last set to failure | 60s |
| Machine Seated Calf Raise | 4 × 15 | 45s |
The Power + Size 4-Day Upper/Lower plan is 4 days a week, with sessions of about 60 minutes, over 8 weeks.
The Power + Size 4-Day Upper/Lower plan uses a barbell, dumbbells, a cable machine, gym machines, a bench and pull-up bar.
The Power + Size 4-Day Upper/Lower plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Yes. Training each muscle twice a week with a mix of heavy and moderate rep ranges is one of the best-supported approaches for intermediate and advanced lifters who want both strength and size.
On that exercise, do your normal sets, then on the final set keep going until you cannot complete another rep with good form. It only appears on machine, cable and isolation work, where failing a rep is safe. Never take heavy squats, deadlifts or bench presses to failure.
When you finish the last set of an exercise marked "Drop set", the tracker adds a drop: reduce the weight by about 25% and keep going straight away with no rest. Log the drop like any other set.
Keep power before size each week if you can, and avoid putting the two lower days back to back. Monday, Tuesday, Thursday, Friday works for most people.
Power days are heavy: warm up with several building sets and keep every rep crisp. Leave one rep in reserve on the 3-5 rep sets; never grind a heavy squat or deadlift. Techniques are only on the size days, on machines, cables and dumbbells.
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