PHUL (Power Hypertrophy Upper Lower)
Dr. Layne Norton-inspired 4-day split blending powerlifting + bodybuilding
Quick Facts
- Level
- Intermediate
- Days / week
- 4
- Duration
- Ongoing (8-12 week cycles)
- Category
- Hybrid
- Equipment
- Barbell, Dumbbells, Squat rack, Bench
- Origin
- Created by Brandon Campbell in 2015
What is PHUL?
PHUL (Power Hypertrophy Upper Lower) is a 4-day split designed by Brandon Campbell that blends powerlifting-style strength work with bodybuilding-style hypertrophy volume. It alternates 'power' and 'hypertrophy' days across upper and lower body training.
The program is beloved by intermediate lifters who want to keep getting stronger while also building a physique. Power days use 3–5 reps on compound lifts. Hypertrophy days use 8–15 reps on isolation-heavy work.
It's popular because it's balanced — you get real strength progression on squat/bench/deadlift/OHP, plus enough volume to visibly grow. Run it in 8–12 week cycles, deload, repeat.
Best For
- + Intermediate lifters wanting strength + size
- + Anyone with 4 days per week
- + Physique-focused lifters who still want real compound progression
- + Those who got bored of pure strength or pure hypertrophy programs
Not For
- − Beginners — run linear first
- − Lifters with less than 4 days/week
- − Pure powerlifters (run 5/3/1 or GZCL)
Program Structure
Day 1 — Upper Power
Heavy upper compounds
- Bench press — 3×3-5
- Incline dumbbell bench — 3×6-10
- Barbell row — 3×3-5
- Lat pulldown — 3×6-10
- Overhead press — 2×5-8
- Barbell curl — 3×6-10
- Skull crusher — 3×6-10
Day 2 — Lower Power
Heavy lower compounds
- Squat — 3×3-5
- Deadlift — 3×3-5
- Leg press — 3×10-15
- Leg curl — 3×6-10
- Calf raises — 3×6-10
Day 3 — Upper Hypertrophy
Volume chest, back, arms
- Incline barbell press — 3×8-12
- Cable fly — 3×10-15
- Seated cable row — 3×8-12
- One-arm dumbbell row — 3×8-12
- Dumbbell lateral raise — 3×10-15
- Dumbbell curl — 3×10-15
- Cable tricep extension — 3×10-15
Day 4 — Lower Hypertrophy
Volume legs + calves
- Front squat — 3×8-12
- Romanian deadlift — 3×8-12
- Lunge — 3×10-15
- Leg extension — 3×10-15
- Seated calf raise — 4×8-12
- Hanging leg raise — 3×10-15
How to Progress
On power days, add 5 lbs when you hit the top of the rep range on all sets. On hypertrophy days, add reps within the prescribed range until you hit the top, then add weight. Cycle for 8–12 weeks, then deload (50-60% weights for a week) and restart.
Pros
- + Balanced strength + size
- + 4-day schedule fits most lives
- + Compound progress + isolation volume
- + Well-structured — easy to follow
- + Free
Cons
- − Requires gym access with full equipment
- − Not for beginners
- − Less strength-specific than 5/3/1
- − Less hypertrophy-specific than PPL
Run PHUL in Fitloop
Fitloop handles the progression math, rest timers, and tracking — so you just show up and lift. Free forever, no ads.
Frequently Asked Questions
PHUL vs PHAT — which should I run?
PHUL (4 days) is more manageable and balanced. PHAT (5 days) hits more volume and better hypertrophy but demands more recovery. If you have 4 days, run PHUL. If you have 5+ days and recover well, run PHAT.
PHUL vs Reddit PPL — which builds more muscle?
Reddit PPL has slightly more hypertrophy volume (6 sessions vs 4). PHUL is more strength-focused. If hypertrophy is priority #1, go PPL. If you want real compound strength while building size, PHUL.
Can I do PHUL 3 days a week?
Not really — PHUL's structure relies on 4 days (2 power + 2 hypertrophy). If you only have 3 days, run an upper/lower split or Reddit RR instead.
How long should I run PHUL?
8-12 week cycles, then deload a week and restart. Most lifters can run it for a year+ by swapping accessory exercises each cycle to prevent boredom.
Do I need to deadlift on power day?
Yes — deadlifts are the main posterior chain strength lift. If deadlifts aggravate your back, substitute trap-bar deadlifts or Romanian deadlifts at higher reps. Don't skip hinging entirely.