PHUL (Power Hypertrophy Upper/Lower) Workout: Program Explained

With the sheer number of workout routines available to the modern lifter, it can be difficult determining which specific one is best for you.

One of the more popular intermediate training programs is that of PHUL - or Power Hypertrophy Upper/Lower. 

As the name implies, the PHUL program attempts to replicate the training style of both bodybuilders and power-based weightlifters within the scope of a standard 4 day upper/lower split.

In this guide, we will cover the specifics of the PHUL program and how it can be leveraged to achieve your training goals.

What is PHUL?

The PHUL program is a resistance training plan involving four separate workout sessions within a week. 

These sessions are divided according to the intended form of training stimuli that will take place, as well as what part of the body it is targeting (upper or lower).

Generally, PHUL is run for 12-week cycles followed by a deload or change in program.

Individuals already familiar with resistance training programs may note that the PHUL program is simply a more specialized version of the standard upper/lower training split, and that PHUL has taken many of its core methodologies from other modern powerbuilding programs.

Apart from being divided according to the half of the body being worked, PHUL training sessions are also differentiated by their intended stimulus. 

These are either:

• Power: where strength development is the goal.
• Hypertrophy: where development of muscle mass is the intention.

Power-focused training sessions will generally involve less volume and a greater amount of weight being lifted.

In comparison, hypertrophy-focused workouts may have reduced levels of resistance in exchange for more volume and additional isolation work.

Variations of PHUL

Although PHUL is traditionally a four-session program, lifters with particularly strict schedules may wish to condense it into a three-day routine by alternating upper body hypertrophy and lower body hypertrophy every week.

While the three-day PHUL variation is less effective due to a lower training frequency, it nonetheless still allows for a 2x a week frequency on most of the body’s musculature, allowing for an extra day off to be taken while nonetheless sacrificing training volume.

Alternatively, lifters may instead wish to perform a six-day variation of the PHUL program. 

The six-day split features a repeat of either the hypertrophy or power upper/lower workouts, but will require two or three days of recovery at the end of the 6 day split, and as such may be difficult to fit within the context of a 7 day calendar week.

Of course, the six-day variation is also far more difficult to recover from, and may not be appropriate for most lifters.

Who Should Follow the PHUL Program?

The PHUL program incorporates aspects taken from powerlifting training and will often involve technically complex exercises like the deadlift or incline bench press. 

Novices may find these training methodologies to be too difficult for their current level of experience, and will also find that the rate of progression outlined by PHUL to be too slow for their own rapid development.

In short - PHUL is more appropriate for weightlifters of at least an intermediate level, especially those who do not participate in any specific weightlifting sport that may require more specialized training methods.

What Kind of Training Does PHUL Use?

As the name implies, PHUL is designed to elicit both a mass-building and strength-developing response in the body. Although the two are closely interrelated, training for either will require individualized repetition ranges, resistance levels and types of exercises.

As such, PHUL’s specific programming will often vary drastically between its hypertrophy and power workouts.

Training Frequency

If following the four-day PHUL variation, each muscle of the body is trained at a frequency of twice a week.

This is ideal for intermediate or advanced lifters, as the intensity of their training necessitates up to 48 hours of recovery between sessions.

Furthermore, the fact that PHUL is often programmed for a 12 week cycle allows for more advanced lifters to plot their deload and peak ahead of time, despite the lack of periodization in the traditional PHUL format.

Target Training Volume

Target training volume will differ between hypertrophy days and power days.

During hypertrophy days, a moderate-to-high amount of volume is needed. 

This means 3-4 sets of compound exercises followed by further sets of isolation exercises so as to target the body’s more underutilized musculature.

During power days, a low-to-moderate amount of volume is the goal. 

However, due to the focus on strength development rather than hypertrophy, power days will generally involve more sets (3-5) of compound exercises, with less volume derived from isolation work.

Preferred Exercise Selection

Like volume, exercise selection will differ between power and hypertrophy days.

Power days will make use of the “big three” exercises and their variations the most, often in the form of the deadlift, barbell back squat and the bench press.

These exercises will be loaded between 70-95% of your one-rep maximum. 

Apart from the big three, power days will also often include secondary compound exercises meant to supplement the training received from the aforementioned big three primary compound movements.

Exercises like split squats, overhead presses and barbell rows are a must-have.

During hypertrophy days, less emphasis is given towards the traditional big three exercises, but they may nonetheless still be used as primary movements within the workout. 

Exercises like the incline bench press, some variation of squat and lighter versions of the deadlift (stiff-legged or Romanian) are often done with 60-80% of the lifter’s 1RM.

In addition, hypertrophy days will often pad out training volume by performing a significant amount of isolation work. Bicep curls, triceps extensions and machine leg curls are just a few examples.

Workout Session Length

Regardless of whether it is a power or hypertrophy workout, most PHUL training sessions will take anywhere between 45 minutes to 1 hour to complete. This will largely depend on the amount of time spent resting between sets, as well as the number of isolation exercises tacked on to the end of the workout.

Generally, lifters can expect upper body hypertrophy/power days to take longer than lower body days simply due to the sheer number of individual muscle groups in the upper body.

Linearity and Rate of Progression

PHUL primarily follows a linear style of progression, meaning that the participant simply adds more and more weight to their lifts as time passes.

For intermediate lifters, this can be as much as 2.5 kilograms or 5 pounds a week, whereas more advanced lifters may need to slow it down to once every month. 

Real world rate of progression will vary on your current training experience, how good your recovery is, and the intricacies of your diet. Once a progression stall/plateau is reached, a deload period will take place.

What Results can You Expect from PHUL?

PHUL is what is known as a “powerbuilding” program, meaning it does not specialize solely in strength training or the development of muscle mass. 

Instead, PHUL aims to develop both aspects of the lifter’s physique. When done right, lifters will find that they are both physically stronger and that they have gained a considerable amount of muscle mass.

Balanced Muscle Mass Development

PHUL features a balanced level of frequency between upper body and lower body hypertrophy days, and as such is unlikely to result in a disproportionate amount of mass on either half of the body.

Furthermore, the fact that the hypertrophy days are often performed after power days allows for greater recovery to occur while still maintaining optimal training volume for inducing hypertrophy. 

This maximizes the amount of muscle mass the lifter will be able to pack on without the need for the same strain seen in very high frequency/volume training programs.

Increased Muscular Strength

Because of PHUL’s dual-focus on both hypertrophy and strength, lifters will find that they are able to lift progressively greater amounts of weight - especially in regards to the big three compound exercises that are a staple of any PHUL training session.

Depending on your rate of progression, you can expect to add as much as 10 pounds/4.5 kilograms to your compound lifts after a training week, although this will vary between individuals.

When and How to Deload with PHUL

The term “deloading” refers to a period in which the lifter reduces the intensity of their training so as to allow the body to fully recover after a long time spent training at a high level. Most often, this comes in the form of a single training week.

A deload is essential for weightlifters of all types, and not only helps prevent injury but also maximizes the benefits they receive from their workout program.

With PHUL, there are generally two main methods in which lifters will plan their deloads. The first and most reliable is simply after they have completed a 12 week cycle of PHUL, and the second is if they find their progression begins to stall due to poor recovery.

After the 12 Week Cycle

Although there is no set rule that PHUL is specifically to be run for exactly 12 weeks, it is the most common length of time in which PHUL is programmed, and is generally a good point for lifters to take a recovery week and reassess their training.

If 12 weeks is too long a time without a deload, lifters may instead do so at the 6 week mark.

When You Plateau

If you are having trouble progressing in volume, mass added or strength, then it is likely you are in a plateau. Whether or not this is due to poor recovery, reducing the intensity of your PHUL workouts for a week will only help.

PHUL Sample Workout

The following template is arranged as “Exercise - Sets x Repetitions” in chronological order.

Day 1 (Upper Power):

Barbell Bench Press - 4 x 5

Barbell Bent Over Row - 4 x 5

Barbell Overhead Press - 3 x 6-8

Barbell Spoto Press - 2 x 5

Machine Lat Pulldowns - 3 x 8-12

EZ-Bar Bicep Curls OR Dumbbell Bicep Curls - 3 x 8

Dumbbell Triceps Kickbacks - 3 x 8

Day 2 (Lower Power):

Barbell Back Squat - 4-5 x 5

Barbell Deadlift OR Sumo Deadlift - 3 x 5

Kettlebell Swings - 4 x 8-12

Machine Leg Curls - 3 x 8-12

Standing Calf Raises - 3 x 8-12

Optional Abdominal Work: Planks - 3 x Failure

Day 3 (Recovery)

Day 4 (Upper Hypertrophy):

Incline Barbell Bench Press - 4 x 10-12

Single Arm Cable Row - 4 x 10-12

Dumbbell Chest Flys - 3 x 8-12

Dumbbell Shrugs -  3 x 12-16

Dumbbell Lateral Raises - 2-3 x 16

Dumbbell Preacher Curls - 3 x 8-12

Cable Machine Tricep Pushdowns - 3 x 8-12 

Day 5 (Lower Hypertrophy):

Barbell Front Squats - 3 x 8-12

Dumbbell Lunges - 3 x 10-12

Machine Hack Squats  - 3 x 8-12

Machine Leg Extensions - 4 x 10-16

Cable Machine Donkey Kicks - 4 x 10-16

Seated Calf Raises - 3 x 8-12

Optional Abdominal Work: Hanging Leg Raises - 3 x 8-16

Day 6-7 (Recovery)

Tips to Maximize the Effectiveness of PHUL

Although your chosen training program is indeed an important part of building your physique, it is not the sole decision that impacts such development. 

The following are a few more aspects of your training that will need to be optimized in order to maximize the effectiveness of PHUL.

Eat Enough Macronutrients

It goes without saying that a proper diet is needed to progress in your training. Not only should you ensure that enough protein is being consumed, but you should also ensure that you are in a caloric surplus to support proper recovery.

While it will vary between individuals, a protein intake of 1.6-2.2 per kilogram of bodyweight should be sufficient, whereas a caloric surplus of 250-500 above your daily energy expenditure is ideal.

Take the Recovery Days

Not only should recovery be supported through a proper diet, but time must also be allotted in which the body can achieve said recovery. 

While these are clearly defined in the PHUL program, individuals following some of its lesser-known variations or those whose schedules do not follow a calendar week may have trouble scheduling recovery days.

In such cases, it is important to remember that the body needs at least 48 hours between training sessions involving the same muscle group. This means taking 1-2 days between workouts of the same target.

Calculate Your One-Rep Max

In order to ascertain how much weight you will be lifting during your PHUL workouts, testing out the one-repetition maxes of your primary lifts is essential. 

We don’t quite advise going out and testing them manually, so it may be best to use our 1RM calculator for determining what your bench press, deadlift and squat one-rep maxes are.

Keep Each Session’s Purpose in Mind

Remember that PHUL separates its workouts into hypertrophy and power days.

This means that exercises specifically for building strength and power are to be performed during their respective sessions, and that it may be better to leave the high-volume isolation exercises for hypertrophy sessions instead. 

If you are planning to swap out PHUL’s exercises for those more to your liking, keep in mind the purpose of the exercises you may be adding.

Frequently Asked Questions (FAQ)

Is PHUL Better Than PPL?

Not necessarily. 

Both PHUL and PPL feature a 2x training frequency for each muscle group, but PHUL only requires 4 days out of the week to complete. This equates to longer and more intense training sessions, but fewer days spent in the gym.

PPL may be more appropriate for individuals seeking greater mass and training volume, whereas PHUL is better for “powerbuilders” or lifters whose goals are more general in nature.

Is the PHUL Workout Effective?

Yes.

PHUL is quite effective at building both power and mass throughout the entire body, and is considered to be one of the best training programs developed by modern weightlifting experts.

Who Created PHUL?

PHUL was developed by Brandon Campbell, a lifelong bodybuilder, powerlifter and YouTube fitness celebrity.

A Few Reminders

As effective and well-rounded as PHUL is, remember that it is only one of potentially dozens of different training programs. If you find that the training frequency is too low, that your upper body hypertrophy days take too long or if you’re simply bored with your program - then there are plenty of other programs to try.

In addition - keep in mind that any exercise present in PHUL can be swapped out for an alternative that is more suitable for your needs.

Try playing around with a few exercise variations and see what feels best.

References

1. Campbell, Brandon. (Feb 15, 2013) “Power Hypertrophy Upper Lower (P.H.U.L.) Workout” Updated May 26, 2021. muscleandstrength.com

2. Kasper, Korey MD. Sports Training Principles. Current Sports Medicine Reports 18(4):p 95-96, April 2019. | DOI: 10.1249/JSR.0000000000000576