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
Preset path
Use the preset when it matches your source version, then adjust the routine before the block starts.
Start with a Protocol presetProgram structure
What has to be set up before week one
Use the source material for the program rules. Use this section to decide how the routine should live inside Protocol.
Support mode
Built-in Protocol preset
Session shape
Usually 4
Progression anchor
Power and hypertrophy session progression
Spreadsheet friction
Optional
Protocol setup path
Strong built-in preset fit
How to build this in Protocol
Use Protocol as the execution layer, not the program source.
- Protocol includes an independent PHUL-style preset, not an official Brandon Campbell or Muscle & Strength product.
- The current preset uses configured pass/fail progression patterns; do not describe it as full rep-range double progression.
- Edit exercise choices before the block starts when your source version differs.
Protocol can
- Save the routine as named days, exercises, sets, rest notes, and load anchors.
- Guide workouts exercise by exercise and set by set while logging completed, failed, and skipped work.
- Apply configured weighted progression, failure-threshold load reductions, and equipment-aware rounding when those rules exist in the routine.
Protocol cannot
- Protocol does not import spreadsheets or pass calculator values into the Training app automatically.
- Protocol is independent from named program owners; source material and coaching override this guide.
- Built-in presets are independent starting points, not official versions of the named programs.
Preset path
Calculate your inputs
Use the preset when it matches your source version, then adjust the routine before the block starts.
1. Pick the first input: weight, reps, and sets from similar work.
2. Use the calculator: start with Volume load calculator.
3. Run the block: build the routine in Protocol after checking the source rules.
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.
A practical week usually separates upper power, lower power, upper hypertrophy, and lower hypertrophy. Power days prioritize heavier compound work. Hypertrophy days keep the movement pattern but shift toward higher-rep work and more accessory volume.
The split is easy to understand, but it becomes messy when 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 when the same lift or muscle group appears in different rep ranges.
Protocol can carry a PHUL-style preset, then let the lifter run the session without rebuilding the plan every week.
Example week shape
A clean PHUL week gives each day a job before the exercise list is even opened: upper strength, lower strength, upper volume, lower volume.
That makes tracking easier. Bench press on an upper power day is not the same decision as an incline or dumbbell movement on an upper hypertrophy day, even if both train similar areas.
Use the original source for the exact template. Use Protocol to keep the selected exercises, targets, and set outcomes in one routine.
How to build this in Protocol
Start from the built-in PHUL-style preset when it matches the version you want. Keep the power and hypertrophy days named clearly so the session purpose is obvious before the first set.
Use the volume load calculator to compare repeated work, the dumbbell rounding calculator for accessory targets, and the deload calculator when the block needs a lower starting point.
Protocol can run the week as four repeatable sessions and keep substitutions visible, but the source defines the 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.
Common 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, without Brandon Campbell or Muscle & Strength affiliation.
Can I run PHUL without a spreadsheet?
Yes, if your routine structure, exercise substitutions, working weights, and set outcomes are tracked clearly.