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A proven structure, taken from a routine widely recommended by the lifting community — filled in with exercises from our own library.

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The programs

Power Hypertrophy Upper/Lower (PHUL)

Upper / lower4 days / weekAdvanced

Two heavy Power sessions, two lighter Hypertrophy sessions: every muscle group trained twice a week from two different angles.

4 sessions · ~53 min

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Linear Progression PPL

6 sessions a week in the order Pull, Push, Legs, repeated twice, with one rest day placed either mid-week or at the end.

Added to your workouts, editable anytime.

A typical week

MonPull A
TuePush A
WedLegs
ThuRest
FriPull B
Sat

Informational program, adapt it to your level. Ask a healthcare professional before starting intense physical activity, especially if you have an injury, pain, or a medical condition.

Pull A Push A Legs Pull B Push B

Push B

~51 min6 exercises · 23 sets

Exercise	Sets × reps	Rest	Load
Overhead Barbell Press last set to your max	5 × 5	90 s	To figure out
Bench Press Chest	3 × 8-12	2 min	To figure out
Développé aux haltères incliné Chest	3 × 8-12	2 min	To figure out
Extensions triceps à la poulie Triceps	3 × 8-12	75 s	To figure out
Élévations latérales Combines two sets of the original program into one line.	6 × 15-20	90 s	To figure out
Extensions triceps au-dessus de la tête Triceps	3 × 8-12	75 s	To figure out

Session volume, by muscle group

Front deltoid11 sets
Chest6 sets
Triceps6 sets

How to progress

Add 2.5 kg to press, row/pulldown and squat movements each time you complete a session; 5 kg to deadlifts. On accessory lifts, increase reps to the top of the stated range before adding weight. After 3 straight failures on a lift, deload it by 10% and rebuild.