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#Muskelaufbau

Power Hypertrophy Upper Lower explained

Training routines

PHUL: Power Hypertrophy Upper Lower Explained

Strength and muscle in one plan: PHUL combines two heavy strength days with two muscle-building days – in an upper/lower rhythm, four days a week.

TrackRaise Redaktion · 22 Oct 2026

Alternating Upper and Lower Body

Training routines

Upper/Lower Split: Alternating Upper and Lower Body

Upper body, lower body, rest – the upper/lower split trains every muscle twice a week with just four training days. Here is how it works, with a sample plan and tips.

TrackRaise Redaktion · 22 Oct 2026

Push Pull Legs Split: How the Classic 3-Day Split Works

Training routines

Push Pull Legs Split: How the Classic 3-Day Split Works

Push, pull, legs: this split organises your training by movement. Here is how to plan it for 3 or 6 days a week – with a sample plan and the key tips.

TrackRaise Redaktion · 22 Oct 2026