PHUL Workout Program: Spreadsheets, Tips and Latest Routine [Updated 2021]

By Nader Qudimat ·
Updated Mar 30, 2021

When it comes to bodybuilding programs, there's some that blend in hypertrophy and power perfectly.

PHUL is one of those programs.

It uses both mass building and power principles for trainees to not only gain size but also strength.

It's one of the best programs for bodybuilding and is considered to be a power building program, similar to PHAT. 

Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile, click here, or desktop, here. 



Yes, PHUL is one of the best powerbuilding programs available. 

Experience Level


Novice, intermediate to advanced level trainees.



Follows a linear periodization.



Uses only 1RM.

PHUL is short for Power Hypertrophy Upper and Lower.

It combines both size and strength into one program. 

Many bodybuilders may use this program as their choice as it can be considered to be a mass building program. 

It's made for those who want to build up their compound lifts while simultaneously increasing their size.

Table of Contents

PHUL Program Overview

Here you'll find both versions of PHUL.

The principles for both variations are the same but the 6 day version has the same structure as a push pull legs program. 

PHUL is great if you're looking to add on size while increasing numbers for your compound lifts like deadlifts, bench press, squats and overhead press. 

You'll not only look strong but you'll have a good level of strength as well. 

PHUL includes supersets and it has isolation exercises like tricep extensions, dumbbell press, face pulls, incline press and more, which will all help increase size. 

This program is basically a PPL, you can use your own exercises if you're more comfortable doing so. 

If you're working out at home, you can substitute most exercises with free weights (barbell and dumbbells). 

PHUL Workout Program: 4 Day Version

You can get the spreadsheet from here:

PHUL Program [4 Day Version]

This is the source for it, which is available in PDF or word document format. 

You can also get the printable PDF version from Muscle & Strength. 

Make sure you make a copy and save it to your own drive.

The 4 day version looks like this:

Day 1: Upper body power training
Day 2: Lower body power training
Day 3: Rest
Day 4: Upper hypertrophy training
Day 5: Lower body hypertrophy training
Day 6: Rest
Day 7: Rest

Download the spreadsheet from here and make a copy to save it to your account and make edits. 

The video explainer is below:

PHUL Workout Program: 6 Day Version

This is the 6 day version of PHUL, made by J Bui. 

You can find the spreadsheet here. 

It uses a 4 week progression style where weight are increased every 4 weeks. 

The program is basically 4 weeks long before using the the maxes to plan out the next 4 weeks. 

The pink numbers need your values as it will auto calculate the other weights for you. 

J Bui explains it quite well what principles are followed in this 6 day version. 

Warm Up

For warm up, it's a good idea to take 5-10 minutes to walk until you feel warm. 

Once you do that, perform a few light sets of the muscles you're about to workout. 

You should do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts. 

You can do 1-2 warm up sets before a specific exercise. 


What Is PHUL?

PHUL stands for Power Hypertrophy Upper Lower.

It's made for increasing strength and can help with size. 

It's a hypertrophy and strength program hybrid that calls for more volume than most programs. 

The main focus of PHUL is on compound lifts and it's designed to help maximize strength development along with hypertrophy. 

The original program is made out of a 4 day split, but there's also a 6 day split if you want to do a higher frequency. 

Who Is PHUL For?

PHUL is made for athletes and bodybuilders.

If you want to get as big as possible while getting strong, then PHUL is something you can try. 

However it's not made for beginners. 

It's too complex so for that reason, it's better to stick to something simpler like a 5 x 5 type of program.  

What's the difference between PHUL vs PPL?

There are some similarities between PHUL and a PPL but instead of using push pull leg days, it sometimes combines upper and lower into one workout. 

Push pull splits are typically run in 3 day splits, and PHUL uses a 4-6 day split. 

Officially PHUL is a 4 day program. 

Upper and lower splits do have a lot of common with PPL type splits. 


PHAT is a 5 day program and PHUL is a 4 day program. 

The main difference starts with the volume as PHUL has 30% less sets than PHAT but still uses the 90% rep increase. 

Layne Norton designed PHAT and Brandon Campbell made PHUL. 

It could be said that PHUL is a starting point and you can do PHAT once you plateau. 

Signs of Burnout?

By paying attention to the signs that your body gives you, can prevent a burn out. 

Here are some overtraining signs to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Like feeling sore near joints.
  • Lack of proper sleep
  • Suddenly feeling sick or a cold coming on- immune system is compromised.
  • Loss of libido
  • Depression

If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.

If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.

PHUL at Home With Minimal Equipment?

You can substitute any exercise for an exercise you're comfortable with. 

Keep in mind that PHUL is like a PPL so you don't need to keep it exactly the way it is. 

Any exercise can be done with dumbbell and barbells. 

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