That one is PHAT (Power Hypertrophy Adaptive Training) which is similar to PHUL (Power Hypertrophy Upper Lower) in concept but has more movements per day and is perhaps more of a body building split.
I decided to try PHUL because I like lifting and wanted a bit of a break from thinking about the bike. Historically I do well for maintaining with two days, but takes three or four to see gains. Also, Wife and I recently relocated and took opportunity to build out the gym space compared to prior home. We wanted to use the new toys.
Here are a couple links to PHUL programs:
I took the M&S program and modified it for the gear we have. (power cage and barbels, functional cable column and a belt squat). Also add core exercises. We have a GHD and I do planks, hypers and back extensions almost daily.
Here are the base exercises in the PHUL:
Recovery and Bike on top of Weights
When I’m doing leg work 2x per week I only do Z2 type rides on the trainer and try for 3-4 a week, usually 45-60 min. The strength work hammers my legs so trying to do more on the bike doesn’t work. Have learned that the hard way experimenting.
What I usually do is set aside 8-12 weeks a year where I add lower strength days. January and February sometimes March. Then spring comes and I pivot to the bike and delete lower days and continue with upper days. But more maintenance focus.
Progression
I’m a lower intermediate lifter. So I know my prior one rep max numbers. That lets me set the workload to start lifting and I just go from there. Prior years I’ve used the Candito spreadsheets and followed the directions. This year with PHUL I’m using my fractional plates and trying to move up each week on the power day. Even if its just one kg that’s fine.
How is it going ??
Well, I like it as a weightlifting program, but as a cyclist I think it’s too much leg time and too many movements. For example, I doubt that the calf raises are doing much. Squats, belt squats and dead lifts are all good. As are goblets and other variants.
Am thinking that for my objectives (overall body fitness / strength plus decent cycling capability), will be better off de-focusing on leg work. Rather than two days in gym dedicated to legs, am thinking three days upper with each day having one or two leg movements.
Here is a fun table I stole from some site on possible splits:
After February am thinking I’ll go with a three day approach to lifting:
Day 1 Upper Push (low reps / strength)
Day 2 Upper Pull
Day 3 Upper Push (high reps / hypertrophy)
If I do that for upper and maybe add 1-2 leg movements per session (not heavy) will see if riding 4-5 days on top works. Am not focused at all on legs so even if I delete the leg work and move more toward the bike that’s fine. Also, I tend to over do things with leg work and risk injury. Being more purposeful with how I approach legs will be smart over time.
That’s a bit rambling but will post it up anyway 
On Edit: My strength goals are to see improvements over time. Which I define as both visual physique / less skinny fat and also functional. Functional meaning I can do stuff around the home and the yard. Have a fantasy of getting to a 225 bench press (my PR about 30 years ago) so I tend to focus more on the press even though it’s just one movement and a silly focus… Age 55+ and 140 pounds with +/- 10% BF year round.
On Edit 7-March-22 This program 4-day per week was aggressive. It is definitely working for strength improvement, but not surprisingly, trying to add extra bike work on top, even Z2, has been tiring. As weather is getting warmer its time to knock off the leg work and start pedaling the bike more seriously. Will likely squat and deadlift once a week, lighter weights, all season just to keep in touch with the movements and make fall’s return to leg work easier.