What Is PHUL?
PHUL (Power Hypertrophy Upper Lower) is a 4-day training program that splits training into two upper body days and two lower body days, with each pair dedicated to a different training style. The first upper and lower sessions focus on power — heavy compound lifts in the 3–5 rep range. The second pair focuses on hypertrophy — moderate weights with higher reps (8–15) and more isolation exercises.
This dual approach addresses a common dilemma: should you train for strength or for size? PHUL answers both. The power days build raw strength and neuromuscular efficiency, while the hypertrophy days maximize muscle growth through higher volume and metabolic stress.
Who Is PHUL For?
PHUL is ideal for intermediate lifters who want both strength and size gains in a 4-day training schedule. It works best for lifters who have completed a beginner program (like 5×5 or full body) and want more training variety without committing to a 5- or 6-day split.
It is also a solid choice for powerlifters in an off-season hypertrophy phase, since the power days maintain strength while the hypertrophy days build muscle mass that supports future strength gains. Recreational lifters who want to look strong and be strong will find PHUL hits the right balance.
Power vs Hypertrophy Training
Power training uses heavy loads (80–90% of your one-rep max) for low reps (3–5). This primarily develops maximal strength by improving neuromuscular efficiency — your ability to recruit muscle fibers and coordinate force production. Power training also builds dense, functional muscle.
Hypertrophy training uses moderate loads (60–75% of your one-rep max) for higher reps (8–15). This creates more metabolic stress and mechanical tension within the muscle, driving sarcoplasmic hypertrophy — the increase in muscle cell volume that produces visible size. The combination of both training styles in PHUL ensures you develop both types of muscle growth.
Frequently Asked Questions
What does PHUL stand for?
- PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day training program designed by Brandon Campbell that combines heavy, low-rep power training with higher-rep hypertrophy work across an upper/lower split. The power days build strength and the hypertrophy days build muscle size.
What is the difference between power and hypertrophy days?
- Power days use heavier weights and lower reps (3–5 reps) to build maximal strength and neural efficiency. Hypertrophy days use moderate weights and higher reps (8–15 reps) to maximize muscle damage and metabolic stress, which drive muscle growth. Combining both stimuli in one program produces well-rounded development — you get stronger and bigger.
How should I schedule PHUL during the week?
- The most common schedule is Upper Power (Monday), Lower Power (Tuesday), Rest (Wednesday), Upper Hypertrophy (Thursday), Lower Hypertrophy (Friday), Rest (Saturday–Sunday). This gives you a rest day between the power and hypertrophy blocks and a full weekend to recover before the next week.
Is PHUL better than PPL?
- PHUL and PPL serve different goals. PHUL is better if you want to train both strength and hypertrophy in a 4-day schedule. PPL is better for pure hypertrophy with 6 training days. If you can only train 4 days, PHUL gives you more balanced development. If you can train 6 days and prioritize muscle size, PPL provides more volume per muscle group.
How do I progress on PHUL?
- On power days, use linear progression — add 5 lbs to upper body lifts and 10 lbs to lower body lifts when you hit the top of your rep range. On hypertrophy days, use double progression — increase reps within the prescribed range, then add weight when you reach the top of the range for all sets. Track every session so you know exactly when to progress.