PHUL Program: Power Hypertrophy Upper Lower Explained

What Is PHUL?

Power Hypertrophy Upper Lower (PHUL) is a four-day programme designed by Brandon Campbell that combines two distinct training styles in one structure: heavy, low-rep strength work (power) and moderate-weight, higher-rep hypertrophy work. The idea is that training both qualities simultaneously produces better results than specialising in one at the expense of the other.

The Four-Day Structure

• Day 1 — Upper Power: Heavy compound pressing and pulling. 3–5 sets of 3–5 reps. Bench press, barbell row, overhead press, pull-ups.
• Day 2 — Lower Power: Heavy squats and deadlifts. 3–5 sets of 3–5 reps. Back squat, deadlift, leg press.
• Day 3 — Rest
• Day 4 — Upper Hypertrophy: Moderate weight, higher reps. 3–4 sets of 8–12 reps. Incline bench, dumbbell rows, lateral raises, curls, tricep work.
• Day 5 — Lower Hypertrophy: Squat variations, Romanian deadlift, leg curls, calf raises. 3–4 sets of 8–15 reps.
• Days 6–7 — Rest

Why Combine Power and Hypertrophy?

Strength (neural adaptations, motor unit recruitment) and hypertrophy (muscle protein synthesis, metabolic stress) are developed through different training stimuli. Low-rep, heavy work builds strength. Moderate-rep, higher-volume work drives muscle growth. PHUL trains both in the same week, so you improve at both simultaneously.

The practical benefit: you get stronger on your power days, which means you can handle more weight on your hypertrophy days — which means more stimulus for growth. The two qualities feed each other.

Who PHUL Is For

PHUL suits intermediate lifters (1–3 years of consistent training) who have solid form on the main compound lifts and want to develop both strength and size simultaneously. It's not ideal for complete beginners (who benefit more from simple linear progression) or advanced lifters who need more sophisticated periodisation.

It's particularly good for lifters who find pure hypertrophy programmes feel aimless and want to track strength progress as a primary metric alongside aesthetics.

Progression in PHUL

On power days, use a simple strength progression: add weight when you complete all sets and reps with good form. On hypertrophy days, use double progression: add weight when you hit the top of the rep range (e.g. 3 × 12) across all sets.

The Bottom Line

PHUL is one of the better intermediate 4-day programmes available. If you want to get stronger AND bigger simultaneously, and you can commit to four quality sessions per week, it's worth running for 12–16 weeks before evaluating results.