6 Day Power & Hypertrophy Split (PHS-6)

Unlock your strength potential with the 6 Day Power & Hypertrophy Split (PHS-6), a comprehensive 8-week program designed for serious lifters. This six-day split focuses on both power and hypertrophy, combining heavy compound lifts with targeted accessory work to maximize muscle growth and strength. Each session includes detailed exercise instructions, optimal rest times, and a variety of equipment, making it perfect for your garage gym setup. Get ready to transform your physique and push your limits!

The purpose of the PHS-6 (Power & Hypertrophy Split) program is to maximize muscle growth and strength development through a structured 6-day upper/lower split. By combining heavy compound lifts for strength with higher-rep hypertrophy work, this program ensures:
	•	Progressive Overload: Systematic strength increases to build a solid foundation.
	•	Muscle Hypertrophy: Targeted volume and intensity for maximum muscle growth.
	•	Balanced Development: Equal emphasis on upper and lower body to avoid imbalances.
	•	Consistency & Recovery: Optimized training frequency with strategic rest days.

This program is ideal for lifters seeking size, strength, and a well-rounded physique while training with dumbbells, a barbell, and a bench press.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Low Bar)

Bulgarian Split Squat (Dumbbell)

Front Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Hip Thrust (Dumbbell)

Glute Bridge (Dumbbell)

Clean Deadlift

Lower Buddy A (Hypertrophy)

Incline Bench Press (Barbell)

Bench Press (Paused)

Decline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Kickback

Overhead Tricep Extension (Dumbbell)

UpperBody A (Push Hypertrophy)

Romanian Deadlift (Barbell)

Good Morning

Standing Calf Raise

Seated Calf Raise

Goblet Squat

Platz Squat

Copenhagen Plank

Sumo Deadlift (Paused)

Lower Buddy B (Hypertrophy)

Bent Over Row (Barbell)

Shrug (Barbell)

Concentration Curl

Incline Curl (Dumbbell)

Bicep Curl (Dumbbell)

Deadlift (Paused)

Upper Body D (Pull Strength)

Skull Crusher (Dumbbell)

Bench Press (Close Grip)

Military Press (Barbell)

Arnold Press

Pec Fly (Dumbbell)

Upper Body C (Push Strength)

Bicep Curl (EZ Bar)

Hammer Curl

High Pull

UpperBody B (Pull Hypertrophy)

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