PHUL Workout 2026: 4-Day Power Hypertrophy Upper Lower Split
PHUL stands for Power Hypertrophy Upper Lower. It combines two strength-focused days with two higher-repetition days in a four-day upper/lower schedule. Here, “power” is the program’s name for its heavier strength sessions, not a dedicated explosive-power prescription.
Brandon Campbell’s original PHUL program provides the reference structure. This guide explains that structure and gives an illustrative adaptation with progression examples. Refer to Campbell’s page for his exact routine.
What Is the PHUL Workout?
PHUL is a four-day-per-week training split built on two pillars:
Strength-focused days: heavier work on key lifts, often around 3–5 reps, with accessories at somewhat higher reps.
Hypertrophy-focused days: more moderate-to-high-repetition work and accessories. Both kinds of session can build strength and muscle; they emphasize different practice and workload.
A typical week looks like this:
Day 1 - Upper Power
Day 2 - Lower Power
Day 3 - Rest
Day 4 - Upper Hypertrophy
Day 5 - Lower Hypertrophy
Days 6–7 - Rest
This schedule trains upper and lower body twice weekly. That is a convenient way to distribute work, not proof that it beats all once-weekly schedules. A 2019 meta-analysis found no meaningful hypertrophy advantage from higher frequency when weekly volume was matched. Our strength-versus-hypertrophy guide explains the overlapping goals.
The Science: Why Combining Power and Hypertrophy Works
A meta-analysis of low- and high-load training found similar average hypertrophy when sets were performed to failure, while heavier training favored one-repetition-maximum strength. This supports using different loads for different goals; it does not establish one exact effective rep range for everyone.
Both days contribute to weekly workload. A volume meta-analysis found a dose-response between weekly sets and average muscle growth. It did not establish a universal 10–20-set ceiling. Choose a manageable workload and increase it only when useful, rather than automatically taking every listed set range at its maximum.
Exercise order can follow your priorities. A 2020 systematic review and meta-analysis found larger strength gains for exercises performed earlier, without a clear hypertrophy difference between the orders studied. Put the lift you most want to improve first rather than treating one sequence as compulsory.
An Adapted PHUL Split: Day-by-Day
The following is a PHUL-style example for a lifter already comfortable with the exercises, not an individualized prescription. Begin at the low end of the set ranges, use warm-up sets before hard work, and leave roughly 1–3 reps in reserve rather than forcing failure. Start around 2–3 minutes between demanding sets, taking longer for heavy strength work and adjusting shorter accessory rests to performance. If this workload is too much, reduce accessory sets before adding days.
Day 1: Upper Power
Barbell Bench Press - 3–4 sets × 3–5 reps
Bent-Over Barbell Row - 3–4 sets × 3–5 reps
Overhead Press - 3 sets × 5–8 reps
Weighted Pull-Up or Lat Pulldown - 3 sets × 6–10 reps
Barbell Curl - 2–3 sets × 6–10 reps
Close-Grip Bench or Skullcrusher - 2–3 sets × 6–10 reps
Day 2: Lower Power
Back Squat - 3–4 sets × 3–5 reps
Deadlift - 3 sets × 3–5 reps
Leg Press - 3 sets × 8–10 reps
Leg Curl - 3 sets × 8–10 reps
Standing Calf Raise - 3 sets × 8–10 reps
Day 4: Upper Hypertrophy
Incline Dumbbell Press - 3–4 sets × 8–12 reps
Seated Cable Row - 3–4 sets × 8–12 reps
Dumbbell Lateral Raise - 3–4 sets × 12–15 reps
Cable Fly - 3 sets × 10–15 reps
Face Pull - 3 sets × 12–15 reps
Dumbbell Curl + Triceps Pushdown - 3 sets each × 10–15 reps
Day 5: Lower Hypertrophy
Front Squat or Hack Squat - 3–4 sets × 10–12 reps
Romanian Deadlift - 3 sets × 10–12 reps
Walking Lunge - 3 sets × 10–12 reps per leg
Leg Extension - 3 sets × 12–15 reps
Seated Leg Curl - 3 sets × 12–15 reps
Seated Calf Raise - 4 sets × 15–20 reps
If you prefer a higher-frequency or rotating structure, compare PHUL against the options in our Jeff Nippard split breakdown, PHUL is essentially a strength-flavored upper/lower, and seeing the alternatives helps you choose the right fit.
Workload check: at the listed ranges, the four days contain 16–20, 15–16, 21–24 and 19–20 working sets respectively: 71–80 across the week. These are exercise sets, not sets for each muscle, and exclude warm-ups. Even the low end is substantial. If it is a large jump from your current routine, remove or reduce accessory work, or choose a simpler plan before adding this much training.
How to Run Progressive Overload on PHUL
Use performance to decide when to progress; you do not need to add weight at every session. Choose a repeatable rep range, technique standard and effort target for each exercise.
Strength-focused lifts: for a 3 × 3–5 target, build toward three sets of five with the planned technique and effort. Then try the smallest practical load increase and return toward the lower end. A 2.5–5 lb increase is an example, not a required jump.
Higher-repetition lifts: use the same reps-before-load idea, such as three sets of 8–12. Record estimated reps in reserve (RIR) alongside load and reps. If the next load is too large a jump, keep the old load while consolidating performance.
Our progressive-overload guide and lifting RPE explainer show how to record the next target. Progression can include more repetitions at the same load; it does not require both load and volume to rise every week.
Who Should (and Shouldn't) Run PHUL
PHUL is a great fit if you:
Already have consistent lifting experience and can perform the listed movements with control
Want to work on strength and muscle size
Can sustain four sessions per week
Prefer a mix of heavier and higher-repetition training
You may want something else if you:
Are learning the lifts: a simpler beginner lifting plan may be easier to practice and recover from
Have only two or three training days: choose a schedule designed around that availability
Are preparing for a specific competition: use a plan tailored to its lifts, date and demands
Common PHUL Mistakes to Avoid
Forcing failure on heavy lifts. Keep the planned reps in reserve and use appropriate safeties or a competent spotter.
Rushing accessory rests. A higher rep range does not make technique or recovery less important.
Adding too much too soon. Start conservatively and review how the full week feels. A lighter period can help manage fatigue, but a deload every 4–8 weeks is not a universal requirement.
Ignoring context. Look at several comparable sessions, including rest, effort and exercise technique, before changing the program.
How to Apply This in Setgraph
A log makes your progression decisions explicit. It cannot guarantee that a program fits your recovery or that every week will produce a personal record.
For example, suppose your target is 3 × 3–5 and you bench 185 lb for 3, 3 and 3. Keep 185 lb while building reps. Once you reach 5, 5 and 5 with the planned effort and technique, a small increase such as 190 lb may be appropriate. If you cannot reach the lower rep target, reassess the jump rather than forcing it.
Compare like sessions over time. A flat load alone does not prove a plateau: extra reps, better control or less effort at the same task may also matter. Record changes in rest and technique so that the comparison is meaningful.
Setgraph’s iOS listing describes workout lists and exercise notes. Organize the four days as separate lists and record a target such as “3 × 3–5; three minutes’ rest; about two reps left.” Check the features available in your installed version.
PHUL vs. PPL, Bro Split, and ULPPL: How the Splits Compare in 2026
PHUL offers twice-weekly upper/lower sessions within four training days. Frequency helps organize workload, but volume-matched research does not establish a universal ranking among these split names.
Here is how PHUL lines up against the other popular structures:
PHUL vs. PPL: a push/pull/legs split can use different weekly schedules. Six days can distribute the work into shorter sessions; it does not automatically require more total volume.
PHUL vs. a body-part split: a four-day body-part split distributes training differently. Compare actual weekly sets, exercise practice and schedule rather than assuming once-weekly work cannot grow muscle.
PHUL vs. ULPPL: ULPPL uses five days. Choose according to the sessions and workload you can sustain; the extra day need not mean extra sets.
Choose the structure that fits your calendar and goals. PHUL is one way to train muscles twice in four days; full-body schedules can train them more frequently, so it is not the highest-frequency four-day option.
Frequently Asked Questions
Q: Is PHUL good for building muscle?
It can be a reasonable structure for muscle growth if its workload, effort and exercise choices suit you. Its heavier and higher-repetition sessions both contribute. The split name itself does not guarantee greater growth than another well-designed routine.
Q: How long should I run PHUL before switching?
There is no fixed expiry date. Review performance, comfort, recovery and whether the schedule still fits. You can keep a useful routine for longer than 8–16 weeks; change it when there is a clear reason rather than because a compulsory deload or switch date arrives.
Q: Can I add a fifth day to PHUL?
You can adapt the schedule, but first decide whether the extra day redistributes existing work or adds more. For example, move some arm sets from the upper days rather than automatically increasing weekly volume. Review whether the new schedule still leaves you ready for the next session.
Q: What's the difference between PHUL and PHAT?
PHUL is a four-day upper/lower structure. Layne Norton’s PHAT uses five days, with two strength-focused sessions and three hypertrophy-focused sessions. Exact workload depends on the version; five days alone does not prove it is better or only appropriate for advanced lifters.
Q: Should I do cardio on PHUL?
Cardio can fit alongside lifting. Start with an amount you can recover from, and separate demanding leg-focused cardio from heavy lower-body work when it interferes with performance. Rest days do not have to become extra hard training days.
Q: Is PHUL better than PPL for intermediate lifters?
PHUL may be simpler to schedule if you want four weekly sessions, while PPL can be arranged in several ways. Compare the actual plan, workload and available days rather than assuming six sessions or more volume are mandatory.
Q: How soon will I see results on PHUL?
The timeline varies with training history, nutrition, recovery and how you measure progress. Look for changes across comparable sessions over several weeks; a load increase is a performance change, not a direct measurement of new muscle.
Choose a manageable starting workload, record each session and make the next progression decision from your results. You can organize and log your split with Setgraph.
