---
created: 2025-12-04
updated: 2025-12-04
source: https://www.muscleandstrength.com/workouts/phul-workout
---

# PHUL (Power Hypertrophy Upper Lower)

Created by Brandon Campbell. A 4-day powerbuilding program that combines strength training with hypertrophy work. Ideal for intermediates who want both strength and size.

## Schedule

- **Day 1 (Mon):** Upper Power
- **Day 2 (Tue):** Lower Power
- **Day 3 (Wed):** Rest
- **Day 4 (Thu):** Upper Hypertrophy
- **Day 5 (Fri):** Lower Hypertrophy
- **Day 6-7:** Rest

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## Day 1: Upper Power

| Sets | Reps | Exercise               | Targets                             |
| :--- | :--- | :--------------------- | :---------------------------------- |
| 3-4  | 3-5  | Barbell Bench Press    | Chest, front delts, triceps         |
| 3-4  | 3-5  | Incline Dumbbell Press | Chest (upper), front delts, triceps |
| 3-4  | 3-5  | Bent Over Row          | Lats, rhomboids, rear delts, biceps |
| 3-4  | 3-5  | Lat Pulldown           | Lats, biceps                        |
| 2-3  | 5-8  | Overhead Press         | Front delts, side delts, triceps    |
| 2-3  | 6-10 | Barbell Curl           | Biceps                              |
| 2-3  | 6-10 | Skullcrusher           | Triceps                             |

---

## Day 2: Lower Power

| Sets | Reps | Exercise         | Targets                               |
| :--- | :--- | :--------------- | :------------------------------------ |
| 3-4  | 3-5  | Barbell Squat    | Quads, glutes, adductors              |
| 3-4  | 3-5  | Barbell Deadlift | Glutes, hamstrings, lower back, traps |
| 3-4  | 3-5  | Leg Press        | Quads, glutes                         |
| 3-4  | 6-10 | Leg Curl         | Hamstrings                            |
| 4    | 6-10 | Calf Raise       | Calves                                |

---

## Day 3: Rest

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## Day 4: Upper Hypertrophy

| Sets | Reps | Exercise               | Targets                             |
| :--- | :--- | :--------------------- | :---------------------------------- |
| 3-4  | 8-12 | Incline Barbell Bench  | Chest (upper), front delts, triceps |
| 3-4  | 8-12 | Flat Dumbbell Fly      | Chest                               |
| 3-4  | 8-12 | Seated Cable Row       | Lats, rhomboids, rear delts, biceps |
| 3-4  | 8-12 | One Arm Dumbbell Row   | Lats, rhomboids, rear delts, biceps |
| 3-4  | 8-12 | Dumbbell Lateral Raise | Side delts                          |
| 3-4  | 8-12 | Incline Dumbbell Curl  | Biceps                              |
| 3-4  | 8-12 | Tricep Rope Pushdown   | Triceps                             |

---

## Day 5: Lower Hypertrophy

| Sets | Reps  | Exercise          | Targets                    |
| :--- | :---- | :---------------- | :------------------------- |
| 3-4  | 8-12  | Front Squat       | Quads, core                |
| 3-4  | 8-12  | Barbell Lunge     | Quads, glutes, hip flexors |
| 3-4  | 10-15 | Leg Extension     | Quads                      |
| 3-4  | 10-15 | Leg Curl          | Hamstrings                 |
| 3-4  | 8-12  | Seated Calf Raise | Calves (soleus)            |
| 3-4  | 8-12  | Calf Press        | Calves (gastrocnemius)     |

---

## Notes

- **RPE:** All sets at RPE 9 (1 rep left in tank). Avoid failure to prevent overtraining.
- **Rest between sets:** 2-3 min for compounds (up to 5 min if needed), 1-2 min for isolation.
- **Don't change:** Main compound lifts (squat, bench, deadlift, overhead press).
- **Can change:** Secondary compounds and isolation exercises for similar movements.
- **Duration:** 12-week program, 4 days/week, 45-60 min per session.
- **Progression:** Add weight when you hit the top of the rep range with good form.

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## Power vs Hypertrophy Days

| Aspect | Power Days       | Hypertrophy Days     |
| ------ | ---------------- | -------------------- |
| Goal   | Strength         | Muscle size          |
| Reps   | 3-5 (low)        | 8-15 (moderate-high) |
| Weight | Heavy            | Moderate             |
| Rest   | Longer (2-5 min) | Shorter (1-2 min)    |
| Focus  | Compound lifts   | Volume + isolation   |

---

## Sources

- [Muscle & Strength - PHUL Workout](https://www.muscleandstrength.com/workouts/phul-workout)
- [Hevy - Complete Guide to PHUL](https://www.hevyapp.com/phul-power-hypertrophy-upper-lower/)
- [StrengthLog - PHUL Workout Routine](https://www.strengthlog.com/phul-workout-routine/)