Source note: Brandon Campbell’s Muscle & Strength article and PDF define the original PHUL routine. Boostcamp is an official partnered implementation.
On this page
PHUL — Quick Take
What it is
Brandon Campbell’s 12-week, four-day upper/lower program for intermediate lifters.
Weekly setup
Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, then two rest days.
Loading style
Heavy compounds use lower reps; hypertrophy work mostly uses 8–12 or 10–15.
Effort rule
Keep at least one rep in reserve. Do not abuse failure.
Progression
Add clean reps inside the range, then make a small load increase.
Best fit
Intermediate lifters wanting four days of strength practice and bodybuilding volume.
Program Overview
CreatorBrandon Campbell
Length12 weeks
Training days4 / week
LevelIntermediate
SplitUpper / Lower
Power workMostly 3–5 reps
Hypertrophy workMostly 8–12 reps
EffortKeep at least 1 rep in reserve
Start with the original routine
Official PHUL Access
Use the original article or PDF for instructions. Choose Boostcamp for app logging or the community workbook for offline use.
XLSX
FITFREK TOOL
Power + Hypertrophy Log
Blank tracker for sets, load, RIR, volume and weekly totals
The workbook does not contain the PHUL routine.
Download blank tracker
The 4-Day Weekly Split
Power Days vs Hypertrophy Days
Power days use lower rep ranges and heavier loads. Rest long enough to keep technique and output stable.
Hypertrophy days use moderate rep ranges and more exercise volume without turning every set into a test.
Do Not Force Percentages Onto PHUL
The original routine uses rep ranges, not one universal percentage system.
Power Days
Day 1 — Upper Power
Barbell bench press3–4 × 3–5
Incline dumbbell bench press3–4 × 6–10
Overhead press2–3 × 5–8
Bent-over row3–4 × 3–5
Lat Pull Down3–4 × 6–10
Barbell curl2–3 × 6–10
Skullcrusher2–3 × 6–10
Day 2 — Lower Power
Squat3–4 × 3–5
Deadlift3–4 × 3–5
Leg press3–5 × 10–15
Leg curl3–4 × 6–10
Calf exercise4 × 6–10
Hypertrophy Days
Day 4 — Upper Hypertrophy
Incline barbell bench press3–4 × 8–12
Flat Bench Dumbbell Fly3–4 × 8–12
Seated cable row3–4 × 8–12
One-arm dumbbell row3–4 × 8–12
Dumbbell lateral raise3–4 × 8–12
Seated incline dumbbell curl3–4 × 8–12
Cable Tricep Extension3–4 × 8–12
Day 5 — Lower Hypertrophy
Front squat3–4 × 8–12
Barbell lunge3–4 × 8–12
Leg extension3–4 × 10–15
Leg curl3–4 × 10–15
Seated calf raise3–4 × 8–12
Calf press3–4 × 8–12
Progression and Recovery
1
Build reps first
Keep the load steady while adding clean reps inside the assigned range.
2
Add load at the top
When the top of the range is repeatable with about one rep in reserve, make a small increase.
3
Start below maximum volume
Ease into the set ranges before using every upper-end set count.
4
Keep the week recoverable
Power and hypertrophy sessions must support each other, not compete for recovery.
Preserve the exercise role
Exercise Substitutions
Keep compounds stable where possible. Use like-for-like accessory swaps for equipment, comfort or stalled progression—not weekly redesigns.
What Lifters Report
These are recurring user themes, not controlled evidence or a representative sample of everyone who runs PHUL.
Common PHUL Mistakes
Using every maximum set count immediately
Ease into the workload and add sets only when recovery supports them.
Taking every set to failure
Keep at least one rep in reserve so the next session stays productive.
Maxing squat and deadlift together
Heavy work still needs technical control.
Changing compounds every week
Stable lifts make progression easier to judge.
Adding a complex percentage system
Use the published rep ranges before inventing another progression model.
Choose by schedule
How It Compares
PHUL vs PHAT
PHAT uses five days, speed work and more total volume. PHUL keeps the same broad powerbuilding idea in a simpler four-day structure.
PHUL vs 5/3/1 BBB
BBB uses training-max percentages and fixed 5 × 10 supplemental work. PHUL offers more exercise variety and rep-range progression.
Who PHUL Fits
Intermediate lifters who want four training days
Lifters who want strength and hypertrophy in the same week
People comfortable progressing inside rep ranges
Lifters with reliable access to a full gym
True beginners still learning basic technique
Anyone who takes every set to failure
Lifters who cannot recover from squat and deadlift on the same day
Pros and Cons
Pros
Simple four-day upper/lower schedule
Original article and PDF are still freely available
Heavy compounds plus direct hypertrophy work
Flexible set ranges let lifters ease into the volume
Official partnered Boostcamp implementation is available for tracking
Cons
No single automatic progression formula in the original source
Squat and deadlift share one power day
Using the top set count everywhere can create unnecessary volume
Requires stable exercise choices to judge progression
Less specialized than a dedicated strength or bodybuilding program
The call
Final Verdict
PHUL combines heavy compounds and higher-rep work without requiring five or six training days. It works best when set counts rise gradually and exercise choices stay stable.
FAQ
What does PHUL stand for?
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Power Hypertrophy Upper Lower: one power and one hypertrophy session for each half of the body.
How many days per week is PHUL?
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Four: Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy, then two rest days.
How long is the original PHUL program?
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Muscle & Strength lists it as a 12-week intermediate program.
How should I progress PHUL?
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Add clean reps inside the range. Increase load slightly once the top is repeatable with about one rep in reserve.
Should PHUL sets go to failure?
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No. The source says not to abuse failure and to keep at least one rep in reserve.
Can I change the exercises?
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Yes. Keep main compounds stable when possible and use like-for-like accessory replacements.
Should I use every maximum set count from week one?
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No. Start with less volume and add sets only after adapting.
Is the FitFrek 4-day sheet official?
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No. It is a legacy convenience sheet; use the original article and PDF.
What is the difference between PHUL and PHAT?
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PHUL uses four upper/lower days. PHAT uses five days, speed work, and more total volume.
Sources
Creator-attributed primary sources and current official app access used for this guide.
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Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Brandon Campbell / Muscle & Strength · Primary source · 12 weeks, four days, exercise prescription, volume and failure notes.
Open source →
Verified
↗
Original PHUL Workout PDF
Muscle & Strength · Primary downloadable source · Full four-day exercise list with sets and reps.
Open PDF →
Verified
↗
PHUL on Boostcamp
Current official partnered implementation · Free app access, tracking, and schedule.
Open app →
Verified
