PHUL Workout Program: Bigger Stronger Phuller Muscles

PHUL is one of those “best of both worlds” programs that actually earns the hype. You get heavy, strength-focused work (power days) and higher-volume bodybuilding work (hypertrophy days) in the same week, all while hitting each muscle group twice.

Quick Answer

PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day upper/lower split that pairs big compound lifts with accessory work to drive both strength gains and muscle growth. Most lifters run it for 6-12+ weeks, adding weight or reps gradually while keeping recovery and nutrition on point.

Key Takeaways

What is a PHUL workout?

The PHUL program stands for Power Hypertrophy Upper Lower. It is commonly credited to YouTuber Brandon Campbell and has been widely shared online as a straightforward way to build strength and size together.

The idea is simple: you spend two days training heavier (power-focused work built around big compound lifts) and two days chasing more volume (hypertrophy-focused work with moderate loads and more reps). Compound lifts do the heavy lifting (literally), and isolation work fills in the gaps.

To give you a clear idea, here's how the PHUL workout program looks:

Day 1: Upper Body (Power)
Day 2: Lower Body (Power)
Day 3: Rest
Day 4: Upper Body (Hypertrophy)
Day 5: Lower Body (Hypertrophy)
Day 6 & 7: Rest

What are “power” workouts in PHUL?

On PHUL power days, the goal is to move heavier weight with clean technique. This is where your lower-rep sets on the big lifts (bench, squat, deadlift variations, rows, presses) live. Think strength practice: crisp reps, plenty of rest, and stopping 1-2 reps before form turns into modern art.

What are hypertrophy workouts in PHUL?

Hypertrophy training is about accumulating quality volume. In practice, that means more sets in moderate rep ranges, slightly shorter rest periods, and controlled reps that keep tension where you want it. You are not “maxing out” here. You are piling up productive work that your body can actually recover from.

What are Upper Body workouts?

Upper body days focus on the chest, back, shoulders, arms, and usually a bit of core. PHUL keeps things pretty classic: press something, row something, pull something, then finish with accessories that bring up weak points.

Related: 9 Best Upper Body Pushing Exercises

What are Lower Body workouts?

Lower body days hit quads, glutes, hamstrings, and calves with a mix of heavy compounds and higher-rep work. Even if the exercise list looks shorter than upper body days, do not be fooled. Leg sessions have a way of turning confidence into humility.

PHUL Workout Program

When embarking on a new workout program like PHUL it is important to track your progress over the duration of the program. There are many online workout trackers where you can denote the sets, reps and weights lifted. We recommend you keep a PHUL spreadsheet or notes on your phone to track your progress so you can clearly see if the program is working or if you are slacking and need to pick up the pace.

MONDAY: UPPER POWER

TUESDAY: LOWER POWER

WEDNESDAY: OFF DAY (Recovery)

THURSDAY: UPPER HYPERTROPHY

FRIDAY: LOWER HYPERTROPHY

SATURDAY: OFF DAY (Recovery)

SUNDAY: OFF DAY (Recovery)

Note: Abs can be done daily at the end of your workout or you can mix in a dedicated day or two of ab work on your off days. Make sure you get a good 5-10 minute dynamic warm up in before the start to each workout session followed by a cool down or static stretching session of 5-10 minutes at the end of each workout.

How to Progress on PHUL (Simple, No-Drama Version)

• Use the rep ranges as your guardrails. On a movement listed as 3-5 reps, try to add reps first until you are at the top end across your sets.
• Then add load in small jumps. Add the smallest plates you can (especially for presses and curls). Keep the form identical.
• Keep 1-2 reps in reserve on most sets. Save true grinders for the last set of a main lift occasionally, not every day.
• Deload if performance tanks. If your reps drop for 2 straight weeks, reduce load 5-10% for a week and rebuild.

Tips to Maximize a Power Hypertrophy Upper Lower (PHUL) Routine for Gains

PHUL works when you treat it like a plan, not a suggestion. Here are the levers that actually move the needle.

• Do not rewrite the program on Day 3. Keep the main compound lifts and their intent the same. Swap accessories only if you truly need to (equipment, pain, or recovery).
• Start conservatively in Week 1. Pick loads that let you own the rep ranges, then build week to week.
• Protein matters. A practical target for most lifters is roughly 1.6-2.2 g/kg/day, spread across the day.
• Carbs help performance. If your power days feel flat, bump carbs around training (pre and post).
• Sleep is a performance enhancer. Aim for 7-9 hours if you can.
• Use off days for active recovery. Light cardio, mobility, and walking tend to play nicely with PHUL.
• Hydrate and warm up. Consistency beats hero workouts followed by 4 days of soreness.

Benefits of a PHUL Workout Split

• Strength + size in the same week: You get heavy practice on the big lifts and enough volume to build muscle.
• Trains muscle groups twice weekly: Many lifters recover well with this frequency while still progressing.
• Built-in variety: Power days feel different than hypertrophy days, which keeps motivation high.
• Efficient schedule: Four lifting days works for real life (jobs, kids, sanity).

Related: Why you Should Train Each Muscle Twice a Week

Pitfalls of PHUL (And How to Avoid Them)

1) Going too heavy too soon. If every set turns into a max attempt, your hypertrophy days will suffer and your joints will start sending angry emails.

2) Squats and deadlifts in the same power week feels brutal. Some lifters struggle here, especially if they are newer to heavy pulling. If recovery becomes an issue, keep the structure but adjust the execution: use pristine form, stop shy of failure, and be conservative with load jumps.

3) Treating accessories like fluff. The compounds build the foundation, but accessories are where you address weak points (upper back, hamstrings, delts, arms) and keep your physique balanced.

Is PHUL Good for Building Muscle?

Yes. PHUL is a strong choice for muscle growth because it combines heavy mechanical tension (power days) with higher-volume work (hypertrophy days). If you are progressively overloading, eating enough, and recovering, it can build serious size.

Related: How To Gain Muscle Mass

How Long Should I Run PHUL?

A PHUL workout program should last a minimum of 6 weeks, and many lifters run it for 8-12+ weeks. Expect steady progress, not a Hollywood montage. If your lifts and measurements are moving in the right direction, you are doing it right.

Can I do PHUL Workouts at Home?

PHUL workouts can be done at home depending on the equipment you have at your disposal. If you have the bigger equipment to do the compound lifts such as deadlifts, barbell bench press and squats then you should be able to pull off a PHUL workout at home. Most of the other exercises that ask for a cable machine or dumbbells can be performed with resistance bands.

Is PHUL Good for Beginners?

PHUL is usually better for intermediate to advanced lifters. Beginners often progress fastest on simpler full-body or basic split programs while they lock in technique and build a base.

That said, if a beginner has solid form on the main lifts (squat, hinge, press, row, overhead press) and can recover well, PHUL can work. The key is staying conservative on loads and focusing on clean reps.

PHUL VS PHAT: Which Is Better?

Both PHUL and PHAT blend strength-focused training with hypertrophy work. They are popular choices for lifters who want to push past plateaus while building a more muscular physique.

The biggest difference is weekly structure. PHAT programs typically split hypertrophy work across more days, which can increase total volume. The tradeoff is time: PHAT is usually a 5-day routine, while PHUL stays at 4 days.

If your schedule is tight, PHUL is a strong pick. If you can handle the extra day and recover well, PHAT can be a great option too.

Conclusion

PHUL has a simple reason for sticking around: it is effective and it is realistic. You lift heavy, you lift for volume, you recover, and you repeat. If you have been stuck doing the same routine forever (or spinning your wheels on random workouts), PHUL is a clean reset that gives you structure without handcuffing you.

Important: This article is for educational purposes and is not medical advice. If you have pain, injuries, or medical conditions, consult a qualified healthcare professional before starting a new training plan.

Looking for more training splits?

• PHAT Split
• Upper Lower Splits (2, 3, 4, 5 Day Routines)
• Push Pull Leg (PPL) Split
• Push-Pull Split
• 3 Day Workout Split
• 4 Day Workout Split
• 5 Day Workout Split
• 6 Day Workout Split
• 7 Day Workout Split
• Powerbuilding Program