Workout Routine

Free

PHUL Workout – 4-Day Power Hypertrophy Upper Lower Program

by Hardy

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PHUL workout is Brandon Campbell's 4-day program for strength and size at once. PHUL stands for power hypertrophy upper lower.

Two heavy power days build strength on the big lifts. Two hypertrophy days add higher reps for muscle. Hardy tracks every set and works out your next weight from the rules below.

The program is built as Campbell published it on Muscle & Strength, with the changes listed below.

Weekly structure

Train Monday, Tuesday, Thursday and Friday. Rest on Wednesday and at the weekend.

  • Upper Power: bench press 3×5, incline dumbbell press 3×6–10, barbell row 3×5, lat pulldown 3×6–10, overhead press 3×5–8, barbell curl 3×6–10, skull crushers 3×6–10
  • Lower Power: squat 3×5, deadlift 3×5, leg press 3×10–15, leg curl 3×6–10, calf raise 4×6–10
  • Upper Hypertrophy: incline bench press, dumbbell fly, seated cable row, dumbbell row, lateral raise, seated incline curl and triceps pushdown, all 3×8–12
  • Lower Hypertrophy: front squat 3×8–12, barbell lunge 3×8–12, leg extension 3×10–15, leg curl 3×10–15, seated calf raise 3×8–12, calf raise 3×8–12

Rest 2 to 3 minutes on the power lifts and 60 to 90 seconds on everything else.

Progression

Bench press, barbell row, squat and deadlift on the power days use a working weight. Finish every set with all 5 reps and the weight goes up next session. Miss reps three sessions in a row and Hardy suggests a 10% drop for you to review.

Everything else uses double progression. Add reps each session until every set reaches the top of the range. Hardy then adds weight and you start again from the bottom.

Most lifts go up 5 lbs (2.5 kg). Barbell squats, deadlifts, lunges, leg presses and calf raises go up 10 lbs (4.5 kg).

Changes from the original

  • The original gives 2 to 4 sets for most exercises and 3 to 5 for the leg press. This version uses 3 sets throughout, and 4 for the Lower Power calf raise.
  • The four power lifts aim for 5 reps where the original says 3 to 5. Hardy adds weight once all sets reach 5.
  • The original's cable triceps extension is a triceps pushdown, and its calf press is a standing calf raise.

Tips

  • Stop each set about one rep short of failure. PHUL is meant to be repeated week after week.
  • Want a simpler upper/lower week? Run the 4 Day Upper Lower Split.
  • The 4 day workout split guide compares PHUL-style weeks with the other 4-day options.

PHUL (Power Hypertrophy Upper Lower) as published free by Brandon Campbell on Muscle & Strength. Not affiliated with Brandon Campbell or Muscle & Strength.

Starting TM is 90% of 1RM.

More official programs
Guides and tools for this program
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
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High
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Workouts

Upper Power

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +5 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

bench press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
120 sec
2
–
–
6-10
120 sec
3
–
–
6-10
120 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +5 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

barbell row

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
90 sec
2
–
–
6-10
90 sec
3
–
–
6-10
90 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lat pulldown

3×6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
120 sec
2
–
–
5-8
120 sec
3
–
–
5-8
120 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead press

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
90 sec
2
–
–
6-10
90 sec
3
–
–
6-10
90 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×6

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
90 sec
2
–
–
6-10
90 sec
3
–
–
6-10
90 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

skull crushers

3×6

Lower Power

squat

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +10 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

squat

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +10 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

deadlift

3×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
120 sec
2
–
–
10-15
120 sec
3
–
–
10-15
120 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
90 sec
2
–
–
6-10
90 sec
3
–
–
6-10
90 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg curl

3×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
60 sec
2
–
–
6-10
60 sec
3
–
–
6-10
60 sec
4
–
–
6-10
60 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

4×6

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

fly

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated cable row

3×8

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dumbbell row

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lateral raise

3×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated incline curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

tricep pushdown

3×8

Lower Hypertrophy

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
150 sec
2
–
–
8-12
150 sec
3
–
–
8-12
150 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

front squat

3×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

lunge

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg extension

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg curl

3×10

seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

seated calf raise

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

3×8