# Power + Size – 4-Day Upper/Lower (PHUL)

> 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.

Goal: Muscle Gain · Level: Advanced · Equipment: Barbell، Dumbbells، Cables، Machine، Bench، Pull-Up Bar · 4 days/week · ~60 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/adv-power-size-4day

_Updated 10 October 2026_

## Who is this plan for?

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.

## The full 4-day plan: exercises, sets and reps

### Day 1 – Upper Power — Upper Body

- **Barbell Bench Press** — 4 sets × 3-5 reps, rest 180s
- **Barbell Row** — 4 sets × 3-5 reps, rest 180s
- **Barbell Overhead Press** — 3 sets × 5-6 reps, rest 150s
- **Pull-Up** — 3 sets × 5-8 reps, rest 150s
- **Barbell Curl** — 2 sets × 6-8 reps, rest 90s
- **Skull Crusher** — 2 sets × 6-8 reps, rest 90s

### Day 2 – Lower Power — Lower Body

- **Barbell Squat** — 4 sets × 3-5 reps, rest 180s
- **Barbell Deadlift** — 3 sets × 3-5 reps, rest 210s
- **Machine Leg Press** — 3 sets × 8 reps, rest 150s
- **Machine Seated Leg Curl** — 3 sets × 6-8 reps, rest 90s
- **Smith Machine Calf Raise** — 4 sets × 8 reps, rest 60s

### Day 3 – Upper Size — Upper Body

- **Dumbbell Incline Press** — 3 sets × 8-12 reps, rest 90s
- **Cable Seated Row** — 3 sets × 10-12 reps, rest 90s
- **Cable Crossover** — 3 sets × 12-15 reps, rest 60s, drop set on the last set
- **Cable Lat Pulldown** — 3 sets × 10-12 reps, rest 75s, last set to failure
- **Dumbbell Incline Curl** — 3 sets × 12 reps, rest 60s, superset A
- **Cable Rope Pushdown** — 3 sets × 12 reps, rest 60s, superset A
- **Dumbbell Lateral Raise** — 3 sets × 15 reps, rest 60s, last set to failure

### Day 4 – Lower Size — Lower Body

- **Barbell Front Squat** — 3 sets × 8-10 reps, rest 150s
- **Romanian Deadlift** — 3 sets × 10 reps, rest 120s
- **Dumbbell Bulgarian Split Squat** — 3 sets × 10 per leg, rest 90s
- **Machine Leg Extension** — 3 sets × 15 reps, rest 60s, drop set on the last set
- **Machine Prone Leg Curl** — 3 sets × 12 reps, rest 60s, last set to failure
- **Machine Seated Calf Raise** — 4 sets × 15 reps, rest 45s

## Frequently asked questions

### How many days a week is the Power + Size 4-Day Upper/Lower plan, and how long are the workouts?

The Power + Size 4-Day Upper/Lower plan is 4 days a week, with sessions of about 60 minutes, over 8 weeks.

### What equipment do I need for the Power + Size 4-Day Upper/Lower plan?

The Power + Size 4-Day Upper/Lower plan uses a barbell, dumbbells, a cable machine, gym machines, a bench and pull-up bar.

### Is the Power + Size 4-Day Upper/Lower plan good for beginners?

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.

### Is the Power + Size 4-Day Upper/Lower plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### Is PHUL good for building muscle?

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.

### What does "last set to failure" mean?

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.

### How do drop sets work in the app?

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.

### Can I swap the order of the days?

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.

## Safety notes

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.