PHUL Workout: Complete 4-Day Program for Strength and Size (2025)
What is the PHUL Workout?
PHUL stands for Power Hypertrophy Upper Lower. Brandon Campbell’s public program has four sessions: upper power, lower power, upper hypertrophy and lower hypertrophy. This article explains that structure and labels editorial modifications separately; it does not imply Campbell endorses Setgraph.
PHUL combines lower-repetition main lifts on its power days with moderate-repetition work on its hypertrophy days. The labels describe emphasis: both types of session can contribute to strength and muscle growth.
Campbell presents PHUL as an intermediate program. Readiness depends on your technique, current workload and available training time, rather than a fixed six-to-twelve-month threshold.
The published schedule uses Monday/Tuesday and Thursday/Friday training, with Wednesday and the weekend off. Review the full set count before choosing it; upper/lower separation does not eliminate fatigue shared by demanding lifts.
How PHUL Works: Core Training Principles
The published template combines different rep ranges, repeated upper/lower sessions and compound exercises.
Intensity Variation
Power sessions use lower-repetition main lifts, while hypertrophy sessions generally use higher rep ranges. Choose loads that fit the exercise’s prescribed reps and effort; the original public template does not impose the percentage-of-1RM ranges previously stated here.
Varying rep ranges provides different practice demands. Adaptation is the goal of training, so there is no need to change the stimulus merely to stop your body adapting.
Frequency and Volume
The schedule has two upper and two lower sessions. Weekly sets differ by muscle and chosen set count; calculate the actual total rather than assuming every muscle receives 16–20 sets.
Upper and lower sessions can fall on consecutive days, as in Monday/Tuesday and Thursday/Friday. Allow time before repeating the same region and consider fatigue shared by heavy exercises.
Movement Selection
PHUL includes squats, deadlifts, presses and rows alongside accessories. Put attention into controlled execution of the main lifts rather than treating heavier weight as the only measure of a productive session.
The hypertrophy sessions add more moderate-repetition compound and isolation work. Judge the mix against your goals and recovery.
Deloading and recovery
The public PHUL template does not prescribe a deload every six to eight weeks. Use a lighter period when your workload or circumstances call for it; surveyed deload practices vary. Keep reviewing performance, sleep and other demands.
PHUL Workout Schedule and Split Breakdown
The standard PHUL schedule looks like this:
Week Structure:
Monday: Upper Power
Tuesday: Lower Power
Wednesday: Rest
Thursday: Upper Hypertrophy
Friday: Lower Hypertrophy
Saturday: Rest
Sunday: Rest
You can shift the days while keeping the same sequence: upper power, lower power, rest, upper hypertrophy, lower hypertrophy, rest, rest. Consecutive upper and lower days are part of the published schedule; a rest day between every upper and lower session is not required by PHUL.
Comparing PHUL to Other Popular Programs
Understanding how PHUL stacks up against other intermediate programs helps you choose the right fit.
PHUL vs PPL: PHUL specifies four weekly sessions. PPL is a way to group exercises that can be run on three, six or rotating schedules. Compare the actual plan and time commitment rather than assuming all PPL programs require six days.
PHUL vs PHAT: Brandon Campbell created PHUL. Layne Norton’s PHAT uses five training days, with two power sessions and three hypertrophy sessions. These are distinct programs; compare their actual schedules and workloads.
PHUL vs nSuns: Compare the specific nSuns template’s main lifts, progression rules and workload with PHUL. There is no head-to-head evidence supplied here establishing a winner for strength or aesthetics.
PHUL vs 5/3/1: Identify the particular 5/3/1 template before comparing it with PHUL; assistance work and goals vary. A blanket claim that 5/3/1 includes less hypertrophy work is not reliable.
Complete PHUL Workout Plan: Day-by-Day Breakdown
The exercise list below follows Campbell’s public PHUL template. Its ranges total 18–25, 16–21, 21–28 and 18–24 working-set entries across the four sessions: 73–98 per week. These are exercise-set totals, not sets for each muscle; unilateral work counts once while both sides are performed. Campbell advises beginning toward the lower end and leaving at least one rep available. Warm-ups are separate. Rest guidance, substitutions, nutrition and progression examples below are editorial additions.
Day 1: Upper Power
Barbell Bench Press: 3-4 sets × 3-5 reps
Incline Dumbbell Bench Press: 3-4 sets × 6-10 reps
Bent Over Row: 3-4 sets × 3-5 reps
Lat Pulldown: 3–4 sets × 6–10 reps. Pull-ups are an optional substitution, not the exact exercise listed in the original template.
Overhead Press: 2-3 sets × 5-8 reps
Barbell Curl: 2-3 sets × 6-10 reps
Skull Crushers: 2-3 sets × 6-10 reps
Rest 3-5 minutes between heavy compound sets, 2-3 minutes for accessory work.
Day 2: Lower Power
Barbell Squat: 3-4 sets × 3-5 reps
Deadlift: 3-4 sets × 3-5 reps
Leg Press: 3-5 sets × 10-15 reps
Leg Curl: 3-4 sets × 6-10 reps
Calf Exercise: 4 sets × 6-10 reps
The original lower-power day includes both squats and deadlifts. If that combination is too demanding, reduce the workload or choose another program. Alternating the lifts or removing one is a modification, so record it and reassess the weekly exercise coverage.
Session 3 (Thursday): Upper Hypertrophy
Incline Barbell Bench Press: 3-4 sets × 8-12 reps
Flat Bench Dumbbell Flye: 3-4 sets × 8-12 reps
Seated Cable Row: 3-4 sets × 8-12 reps
One Arm Dumbbell Row: 3-4 sets × 8-12 reps
Dumbbell Lateral Raise: 3-4 sets × 8-12 reps
Seated Incline Dumbbell Curl: 3-4 sets × 8-12 reps
Cable Tricep Extension: 3-4 sets × 8-12 reps
Rest long enough to maintain the intended reps and control. A fixed 60–90-second ceiling is not necessary for hypertrophy; rest-interval research gives reason to allow longer rests when performance requires them.
Session 4 (Friday): Lower Hypertrophy
Front Squat: 3-4 sets × 8-12 reps
Barbell Lunge: 3-4 sets × 8-12 reps
Leg Extension: 3-4 sets × 10-15 reps
Leg Curl: 3-4 sets × 10-15 reps
Seated Calf Raise: 3-4 sets × 8-12 reps
Calf Press: 3-4 sets × 8-12 reps
Exercise Substitutions for Home Gyms and Limited Equipment
These are possible equipment substitutions, not identical loading or technique prescriptions. Choose a comfortable variant and establish its own suitable load and rep range:
No barbell?
Bench press → Dumbbell press or a suitably challenging push-up variation
Barbell Row → Dumbbell Rows or Inverted Rows
Barbell Squat → Goblet Squats or Bulgarian Split Squats
Deadlift → Dumbbell Romanian deadlift as a different hinge exercise; choose its load and reps separately rather than copying a heavy deadlift target
No cable machine?
Cable Rows → Resistance Band Rows
Cable Tricep Extensions → Overhead Dumbbell Extensions
Lat Pulldown → Resistance Band Pulldowns or Pull-ups
No leg press?
Leg press → Goblet squat or split squat, with load and reps adapted to the different exercise
No incline bench?
Incline Press → Dumbbell press on a stable adjustable bench; if unavailable, choose a comfortable flat press or push-up variation and record the substitution.
Keep the intended movement and session emphasis in mind, then log the actual exercise you perform. A substantially modified plan should be described as PHUL-inspired.
How to evaluate your progress
There is no reliable monthly strength or muscle-gain forecast for an individual following PHUL. Record your load and reps for each set, plus an effort or technique note, and compare like sessions over time. Treat a single lifter’s story as anecdote only when it has a real, attributable source.
Benefits and Advantages of PHUL
PHUL has a clearly documented structure that may suit lifters seeking both strength and muscle-building work.
Balanced Strength and Aesthetics
PHUL gives you lower-repetition practice plus additional moderate-repetition work in the same week. That mixed emphasis may suit your goals better than a program centered on one competition lift or task.
Time Efficiency
The commitment is four sessions each week. Session duration depends on set choices, warm-ups, rest and equipment access; compare the complete schedule with the time you can reliably spare.
Scheduled Rest Days
The schedule includes three non-training days. Use them to accommodate recovery and other activity, while reviewing how the actual workload affects you.
Publicly Documented Structure
PHUL is a publicly documented intermediate program. Its popularity is not evidence that everyone following it achieves the same results.
Common Mistakes and Form Cues for Main Lifts
The following are general technique reminders, not a substitute for individual coaching.
Bench Press Mistakes:
Using an elbow path or grip that causes discomfort
Losing your stable upper-back and foot position
Bouncing the bar or losing control near the chest
Reminder: establish a stable setup, use a comfortable grip and elbow path, and lower the bar under control. Use a spotter or safety bars; a universal 45-degree elbow angle is not necessary.
Squat Mistakes:
Losing control of knee or foot position
Allowing the torso position to change unexpectedly as fatigue builds
Forcing a depth you cannot control comfortably
Reminder: choose a stance and depth you can control, keep the load manageable and use safety bars. Competition depth rules are different from a universal technique requirement.
Deadlift Mistakes:
Losing control of trunk position as the load increases
Forcing a starting hip height that does not fit your proportions or deadlift variation
Jerking the bar off the floor
Reminder: brace before lifting, establish a controlled start and use a load that lets you keep the movement repeatable. Get individual coaching if the setup is unfamiliar.
Row Mistakes:
Using momentum and body English
Forcing the shoulders beyond a comfortable range
Using a pulling path that does not fit the chosen row variation
Reminder: stabilize the torso, use a comfortable range and avoid turning every rep into a swing.
Drawbacks and Limitations of PHUL
No program is perfect. Here’s where PHUL falls short.
Limited Specialization
If you have a specific competition or performance goal, compare PHUL’s mixed emphasis with a program designed for that goal. There is no universal head-to-head ranking.
High Intensity Can Be Taxing
The power sessions can be demanding, particularly with squats and deadlifts together. Review total work and other activity if performance falls; an exercise log cannot identify a specific central-nervous-system problem.
May Not Match Specialized Goals
Bodyweight multiples and years trained do not by themselves determine when a program stops working. Use your actual goals, progress and recovery to judge whether different programming is needed.
Lacks Built-in Periodization
The public page gives exercise, set and rep ranges plus general progression principles, rather than a detailed long-term loading cycle. Add a simple progression rule and review your response before introducing more complexity.
Optional Changes to the Template
The following are optional ways to change the template. They are not requirements after three to six months and are not part of Campbell’s original schedule. Change one training variable for a clear reason and evaluate its effect.
Rep-range progression: Keep sets stable and add reps within each exercise’s published range. Increase load only when all sets reach the top with the intended technique and effort.
Lighter sessions: When circumstances warrant less demanding training, reduce load or sets temporarily. A fixed heavy/moderate/deload sequence is optional, not a PHUL rule.
Goal-focused blocks: You can change emphasis when goals change, but review the entire weekly workload rather than simply adding work to the power or hypertrophy days.
Effort adjustment: Use reps in reserve as an estimate when choosing the day’s load. The original advice is to leave at least one rep available; new top sets and back-off sets would be additional programming choices.
Who Should Do PHUL (and Who Shouldn’t)
Consider your experience, goals and schedule before adopting the template.
Ideal Candidates:
Lifters with a consistent training background who can perform the main movements and tolerate the planned workload. Months trained alone do not determine readiness.
Lifters who want both lower-repetition practice and muscle-building work in a four-day structure.
People with 4 days weekly to commit to training. The schedule is flexible, but you need those four sessions.
Lifters comfortable with compound movements who have decent form on squats, deadlifts, bench press, and rows.
Not Ideal For:
Complete beginners may find a simpler plan easier to learn and repeat. There is no need to begin with PHUL’s full workload.
Lifters whose current goals require a different emphasis, regardless of years trained.
People with only two or three reliable weekly training days may prefer a plan designed for that schedule.
Lifters preparing for a specific competition should check that their program addresses the event and individual needs.
Individual modifications
Adjust exercise selection and workload to the lifter’s goals, experience and response, rather than assuming women need more sets or prefer particular body parts. Menstrual symptoms may affect how someone feels, but a review of resistance-training evidence does not justify assigning heavy and light days by a universal day-1-to-28 calendar. Persistent or disruptive symptoms warrant individual professional advice.
PHUL Progression and Weight Increases
Progression is where many lifters stumble. Here’s how to add weight systematically.
Power Days Progression
For each power-day exercise, work within its own listed rep range. When all working sets reach the top with controlled technique and the intended effort, try the smallest practical load increase. A fixed five- or ten-pound jump is not appropriate for every lift or lifter.
Illustrative bench-press example, in pounds: after 4 × 5 at 185 with at least one rep left, try 190 if that is a manageable increase. If the sets are 5, 5, 4, 4, stay there until all four reach 5 with the intended effort; choose a smaller increase or reduce load if needed.
Hypertrophy Days Progression
Use each hypertrophy exercise’s actual range: most are 8–12, while leg extensions and leg curls are 10–15. Increase load by the smallest practical amount after all sets reach the top with control.
For example, at one load your sets might progress from 8, 8, 8 to 10, 9, 8 and eventually 12, 12, 12. Reps need not rise evenly every session.
When Progression Stalls
If several comparable sessions show no improvement, review the pattern before changing the program:
Check your recovery (sleep, nutrition, stress)
Consider whether a temporary reduction in workload would help
Adjust load if you cannot perform the lower end of the range with the intended technique and effort
Change one variable at a time and assess the effect over subsequent sessions
Record actual reps, load and relevant notes in a notebook or Setgraph. Compare like sessions when deciding whether to progress or reduce work.
Nutrition and Diet for PHUL
Food intake supports training and your body-composition goals. PHUL does not require a special diet.
Bulking on PHUL
If gaining body weight is appropriate for your goal, increase food gradually and review the trend. Use these general priorities:
Protein: ISSN guidance gives 1.4–2.0 g/kg daily for healthy exercising adults.
Carbohydrate: include sources you enjoy and tolerate, adjusting portions to overall energy needs and training demands.
Fat: include varied food sources rather than imposing a PHUL-specific grams-per-pound target.
Arrange meals around your schedule and digestive comfort. Regular intake matters more than following a rigid pre- and post-workout clock.
Bodyweight changes include more than muscle. Use trends and your goals to adjust intake rather than assuming half of each month’s gain will be muscle.
Cutting on PHUL
If pursuing fat loss, use an energy intake appropriate to that goal and review training tolerance. A calorie deficit and protein target should reflect the individual, rather than a compulsory PHUL formula.
Performance can change during weight loss. Use controlled training you can recover from instead of insisting on maintaining every previous load.
If recovery becomes difficult, reduce selected sets or loads and reassess. A three-day rotation changes the program’s weekly frequency and should be planned explicitly.
Maintenance and Recomposition
Maintenance intake may be useful when you want to focus on performance without deliberate weight gain or loss. Muscle and fat changes still vary between individuals.
Evaluate body-weight trends alongside performance and, if relevant, consistent measurements. Seek a dietitian’s guidance for individualized body-composition nutrition.
Common Mistakes to Avoid
Beyond form issues, here are program-level mistakes that derail progress:
Skipping Power Days
Removing the power days changes PHUL’s mixed emphasis. If you prefer only moderate-repetition work, choose or design a program around that preference rather than calling it the original PHUL schedule.
Adding Too Much Volume
Start with the existing workload before adding accessories. For a new priority, consider replacing lower-priority work; there is no automatic allowance for one or two extra exercises.
Inconsistent Training
Choose a schedule you can attend consistently. If four sessions are unrealistic, use a plan designed for fewer days or a clearly defined rotation.
Ignoring Recovery
Plan enough recovery around the lifting, sports and other demands in your week. Reduce the workload when it consistently exceeds what you can sustain.
Not Tracking Workouts
Log weights, reps and sets so that your decisions use comparable information. The log helps you review progress; it does not by itself determine when a deload is needed.
Frequently Asked Questions
How long should I run PHUL before switching programs?
Continue while PHUL fits your goals and recovery. Review several weeks of comparable sessions, and change it earlier for pain, persistent fatigue or scheduling problems. Twelve to sixteen weeks is not a required waiting period.
Can I combine PHUL with cardio or sports training?
Yes. Start with an amount of cardio or sport practice you can recover from and account for it in the week. Adjust lifting or conditioning if they interfere with your priority sessions.
What accessories should I add if I have specific weak points?
First identify the actual limitation. A lagging lift may reflect technique, fatigue or exercise specificity rather than too few sets. Replace a lower-priority accessory before adding work, and get coaching for technique concerns.
How do I transition from beginner programs to PHUL?
Review whether the current program truly needs changing. If moving to PHUL, start near the lower set counts and select each exercise’s load from its own rep range and effort target. A mandatory deload or fixed percentage of your old working weights is unnecessary.
What are realistic strength and muscle gain expectations per month on PHUL?
There is no dependable monthly forecast for an individual. Track performance at comparable technique and effort, review bodyweight trends in context, and adjust the plan when progress or recovery changes.
How should I adjust PHUL if I’m cutting vs bulking?
Use the same progression criteria, then adjust workload to your current recovery and food intake. Gaining weight does not require maximum listed sets, and losing weight does not require grinding through old loads.
What’s the difference between PHUL and PHAT programs?
Layne Norton’s PHAT uses five sessions: two power and three hypertrophy days. Campbell’s PHUL uses four. Compare the exact exercises, set counts and available training time rather than assuming the longer schedule is better.
Can beginners do PHUL?
PHUL is presented by its creator as an intermediate program. Beginners can choose a simpler routine with manageable volume and regular practice of the basic movements; there is no fixed number of months that guarantees readiness.
Do I need to do both squats and deadlifts on lower power day?
The original lower-power day includes both. If that is unsuitable, reduce work or use another plan. Alternating the lifts is an editorial modification, not a verified rule that works for most people.
How long should I rest between sets?
The listed rest times are starting examples. Allow enough recovery to complete the prescribed reps with control; demanding compound exercises may require longer rests on hypertrophy days too.
Making PHUL Work for You
PHUL offers a documented four-day structure for combining strength-oriented and muscle-building work. Its suitability depends on the workload you choose, your goals and the schedule you can sustain.
Log actual reps and load, use repeatable technique and support training with regular meals and sufficient sleep. Review trends rather than forcing an increase each session.
Start with manageable work and evaluate your response. Keep useful parts stable and change a specific variable when the evidence from your training calls for it.
For workout logging, you can use a notebook, spreadsheet or Setgraph. Record the exercise, load and actual reps for each set so the next comparable session has a clear reference.
