PHUL workout explained
Reviewed by Aaron Parry, strength and conditioning coach for RAF Rugby and Peterborough Rugby
Updated 26 October 2026
PHUL (Power Hypertrophy Upper Lower) is a 4-day split: two heavy "power" days (upper and lower) with compound lifts for 3 to 5 reps, and two "hypertrophy" days (upper and lower) with more exercises for 8 to 15 reps. Each muscle is trained twice a week, once heavy and once for volume, which suits lifters who want both strength and size.
The PHUL weekly layout
PHUL was published by Muscle & Strength and is usually credited to Brandon Campbell (Muscle & Strength). The standard week is:
| Day | Session |
|---|---|
| Monday | Upper power |
| Tuesday | Lower power |
| Wednesday | Rest |
| Thursday | Upper hypertrophy |
| Friday | Lower hypertrophy |
| Saturday and Sunday | Rest |
Any four days work, as long as the two power days are not back to back with the same body part, and you get a rest day after each pair.
Day 1: Upper power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 3-4 | 3-5 |
| Incline dumbbell bench press | 3-4 | 6-10 |
| Bent-over barbell row | 3-4 | 3-5 |
| Lat pulldown | 3-4 | 6-10 |
| Overhead press | 2-3 | 5-8 |
| Barbell curl | 2-3 | 6-10 |
| Skull crusher | 2-3 | 6-10 |
Day 2: Lower power
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 3-4 | 3-5 |
| Deadlift | 3-4 | 3-5 |
| Leg press | 3-5 | 10-15 |
| Leg curl | 3-4 | 6-10 |
| Calf raise | 4 | 6-10 |
Day 3: Upper hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline barbell bench press | 3-4 | 8-12 |
| Flat dumbbell fly | 3-4 | 8-12 |
| Seated cable row | 3-4 | 8-12 |
| One-arm dumbbell row | 3-4 | 8-12 |
| Dumbbell lateral raise | 3-4 | 8-12 |
| Seated incline dumbbell curl | 3-4 | 8-12 |
| Cable triceps extension | 3-4 | 8-12 |
Day 4: Lower hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Front squat | 3-4 | 8-12 |
| Barbell lunge | 3-4 | 8-12 each leg |
| Leg extension | 3-4 | 10-15 |
| Leg curl | 3-4 | 10-15 |
| Seated calf raise | 3-4 | 8-12 |
| Calf press | 3-4 | 8-12 |
The original plan suggests starting at the lower end of each set range until you are used to the workload, and adding abs at the end of any session or on a rest day.
Weekly sets per muscle
Counting direct sets only (at the bottom and top of each range):
| Muscle | Weekly sets | Verdict |
|---|---|---|
| Chest | 12-16 | Plenty |
| Upper back and lats | 12-16 | Plenty |
| Quads | 15-21 | High: squat, leg press, front squat, lunge, leg extension |
| Hamstrings | 6-8, plus deadlifts | Moderate |
| Side shoulders | 3-4 | Low |
| Biceps and triceps | 5-7 each, plus pressing and pulling | Moderate |
| Calves | 10-12 | Plenty |
Research on volume finds more weekly sets per muscle produce more growth, with diminishing returns, and about 10 to 20 hard sets per muscle a week is where most lifters get most of the benefit (Schoenfeld, Ogborn and Krieger, 2017; Pelland et al., 2025). By that yardstick PHUL is strong for chest, back and quads, and light on side shoulders and hamstrings. Two easy fixes: add 2 to 3 sets of lateral raises to upper power, and swap the lunge on lower hypertrophy for Romanian deadlifts if your hamstrings lag.
How to progress on PHUL
- Power days: when you hit the top of the rep range (5 reps) on every set of a compound, add 2.5 kg to upper-body lifts and 2.5 to 5 kg to lower-body lifts next time.
- Hypertrophy days: use double progression. Add reps until every set reaches the top of the range, then add the smallest jump in weight.
- Effort: the original plan says to leave at least one rep in the tank and avoid failure. RPE 7 to 9 on compounds and up to RPE 9 on isolation work is a good guide; see RPE and RIR.
- Rest: the original suggests about 90 seconds. For the heavy 3 to 5 rep sets on power days, 3 to 5 minutes is what the ACSM recommends for heavy loads (ACSM, 2009), and it keeps more reps in each set.
PHUL vs PHAT vs upper/lower
- PHAT (Layne Norton's Power Hypertrophy Adaptive Training) is a 5-day cousin with two power days and three body-part hypertrophy days. More volume, more time.
- A standard upper/lower split uses the same four sessions. PHUL is one specific version where two days are heavy and two are for volume.
- Push pull legs fits lifters who can train six days.
Who PHUL suits
PHUL fits intermediate lifters who can train four days a week and want to get stronger on the main lifts while building muscle. Complete beginners usually progress faster on a simpler beginner strength programme first. Expect sessions of about 60 to 75 minutes with warm-ups.
Running PHUL in Lift Proven
Lift Proven's Upper / Lower plan uses the same idea: an upper heavy, lower heavy, upper volume and lower volume day each week. Pick it and the coach sets every weight, set and rep and moves your weights on when you earn it. If you want PHUL's exact exercises, use Build your own plan to enter the four days, and the coach still sets the weights.
Heavy days and volume days, planned for you
Pick Lift Proven's Upper / Lower plan, or enter PHUL's days yourself, and the coach sets every weight, set and rep, then adjusts after each session.
Questions
- What does PHUL stand for?
- Power Hypertrophy Upper Lower. It is a 4-day split with an upper and lower power day for heavy compound lifts, and an upper and lower hypertrophy day for higher-rep muscle work.
- Is PHUL good for building muscle?
- Yes. It trains each muscle twice a week and gives 12 to 16 or more weekly sets for chest, back and quads. Side shoulders and hamstrings get less, so many lifters add a few sets there.
- Is PHUL good for beginners?
- It can work, but most beginners progress faster on a simpler 3-day programme that adds weight every session. PHUL suits lifters with a few months of training behind them.
- How long should I run PHUL?
- As long as you keep progressing, often 3 to 6 months or more. When the power lifts stall, change the rep ranges or exercises for a block, or take a lighter week.
- What is the difference between PHUL and PHAT?
- PHUL is 4 days: two power days and two hypertrophy days, split upper and lower. PHAT, by Layne Norton, is 5 days: two power days and three body-part hypertrophy days.
- How long does a PHUL workout take?
- About 60 to 75 minutes including warm-ups, longer if you rest 3 to 5 minutes between heavy sets on power days.
References
- Muscle & Strength. PHUL workout: power hypertrophy upper lower. muscleandstrength.com
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences, 2017. doi:10.1080/02640414.2016.1210197
- Pelland JC et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Medicine, 2025. doi:10.1007/s40279-025-02344-w
- American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 2009. doi:10.1249/MSS.0b013e3181915670