PHUL: Power Hypertrophy Upper Lower

This article is verified by 2 studies/publications.

Plan overview

Muscle focus

See how the planned working sets are spread across muscle groups.

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PHUL is Brandon Campbell’s four-day upper/lower programme for combining strength work with bodybuilding. Two sessions emphasize heavier compound lifting, while two use higher-repetition work. The split gives each body region two weekly sessions without requiring six days in the gym.

Who this plan suits

It suits lifters who are comfortable with the basic barbell movements and can manage a full-gym routine. The power days involve demanding compound work; PHUL is more involved than a short introductory plan. Its name does not mean that every power-day set is an explosive jump or Olympic lift.

Schedule and workout structure

All four PHUL sessions are shown. Where the original gives a range of sets, these tables choose its lower end, as suggested for starting the programme. Repetition ranges are retained. The muscle focus therefore describes this specific starting volume; adding the optional extra sets changes it.

Upper body: strength

Exercise	Sets	Repetitions
Bench Press	3	3–5
Incline Dumbbell Press	3	6–10
Barbell Row	3	3–5
Cable Lat Pulldown	3	6–10
Standing barbell overhead press	2	5–8
Barbell Curls	2	6–10
Barbell Skull Crusher	2	6–10

Lower body: strength

Exercise	Sets	Repetitions
Barbell Squats	3	3–5
Deadlift	3	3–5
Seated Leg Press	3	10–15
Lying Leg Curl	3	6–10
Standing Calf Raise	4	6–10

Upper body: hypertrophy

Exercise	Sets	Repetitions
Incline Barbell Press	3	8–12
Flys	3	8–12
Cable Row	3	8–12
Single Arm Dumbbell Row	3	8–12 per side
Lateral Raise	3	8–12
Incline Dumbbell Biceps Curls	3	8–12
Cable Tricep Pushdowns	3	8–12

Lower body: hypertrophy

Exercise	Sets	Repetitions
Front Squats	3	8–12
Barbell Lunges	3	8–12 per side
Leg Extensions	3	10–15
Lying Leg Curl	3	10–15
Seated Machine Calf Raises	3	8–12
Calf press on the leg press	3	8–12

How progression works

Start with the programme’s lower set options rather than automatically adding the optional sets. Increase repetitions or resistance when you can meet the prescribed targets. The implementation advises leaving about one repetition in reserve and using warm-up sets before heavier work. Optional extra volume is a later choice, not a requirement to make PHUL work.

What the science says

Higher loads tended to favour maximal strength in a network meta-analysis, while multiple-set training supported hypertrophy. Combining different loading ranges is compatible with mixed goals, without validating PHUL as a superior package. ^[1]

When volume was matched, split and full-body routines produced similar strength and growth outcomes. PHUL’s upper/lower arrangement is useful for distributing work, rather than inherently better because of its split name. ^[2]

These papers examine training principles and prescriptions. They do not establish that PHUL: Power Hypertrophy Upper Lower is superior to other well-designed programmes.

Programme source and version

Original programme description: Brandon Campbell – PHUL.