Program guide
PHUL guide: power, hypertrophy, upper/lower structure, and cleaner session tracking
PHUL works because the week has a clear job split: heavier power work and higher-rep hypertrophy work across upper and lower sessions. The execution problem is keeping all that work organized.
Important boundary
This guide explains concepts and helps you calculate inputs. For the official program, read or buy the original source.
Best for
Intermediate lifters who want strength and size work
Days/week
Usually 4
Main lifts
Upper/lower compound and accessory work
Progression style
Power and hypertrophy session progression
Complexity
Moderate
Spreadsheet reliance
Optional
Protocol fit
Strong built-in preset fit
How PHUL works
The public PHUL page by Brandon Campbell presents a four-day power/hypertrophy upper/lower split. Two days emphasize heavier work, and two days emphasize higher-rep hypertrophy work.
The split is easy to understand, but it can become messy when exercise substitutions, load jumps, and accessory volume are tracked in separate notes.
This guide explains the concepts and helps you calculate your own inputs. For the official program, read or buy the original source.
Use load and volume as context
PHUL does not need every session to be reduced to one number. Still, volume load, recent max estimates, and practical plate setup help keep decisions grounded.
Protocol can carry a PHUL-style preset, then let the lifter run the session without rebuilding the plan every week.
Example week
A PHUL week separates upper power, lower power, upper hypertrophy, and lower hypertrophy work. That gives each day a clear purpose before exercise details are added.
Use the original source for the exact template. Use Protocol to keep the selected exercises, targets, and set outcomes in one routine.
Execution traps
Common mistakes
- Treating every accessory set like a max-effort event.
- Changing exercises so often that progression signals disappear.
- Tracking power days but ignoring hypertrophy-day volume.
- Letting gym equipment limitations break the planned load jumps.
Search questions
FAQ
What does PHUL stand for?
PHUL stands for Power Hypertrophy Upper Lower, a four-day split that combines heavier power work with higher-rep hypertrophy work.
Does Protocol include PHUL?
Protocol includes a PHUL-style preset. It is not an official Brandon Campbell or Muscle & Strength product.
Can I run PHUL without a spreadsheet?
Yes, if your routine structure, exercise substitutions, working weights, and set outcomes are tracked clearly.