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Strength & Size · Intermediate · 4 days/week · Ongoing

PHUL (Power Hypertrophy Upper Lower)

The best of both worlds: two heavy power days build strength on the big lifts, two hypertrophy days chase the pump. The most popular strength-plus-size split on the internet.

Brandon Campbell — free community program · original program & spreadsheets

How to Progress

  • Power days: double progression — hit the top of the rep range on every set, then add 5 lb (10 lb lower body).
  • Hypertrophy days: chase reps and pump; add weight only when the top of the range feels controlled.
  • Rest 2–3 minutes on power work, 60–90 seconds on hypertrophy work.

The Program

Day 1 · Upper Power

Start This Day
Barbell Bench Press4×3–5
Barbell Row4×3–5
Incline Dumbbell Press3×6–10
Lat Pulldown3×6–10
Overhead Press3×5–8
Barbell Curl2×6–10
Skull Crusher2×6–10

Day 2 · Lower Power

Start This Day
Back Squat4×3–5
Deadlift3×3–5
Leg Press4×10–15
Lying Leg Curl3×6–10
Standing Calf Raise4×6–10

Day 3 · Upper Hypertrophy

Start This Day
Incline Barbell Bench Press4×8–12
Cable Fly3×8–12
Seated Cable Row4×8–12
Single-Arm Dumbbell Row3×8–12
Lateral Raise3×8–12
Dumbbell Curl3×8–12
Triceps Rope Pushdown3×8–12

Day 4 · Lower Hypertrophy

Start This Day
Front Squat4×8–12
Romanian Deadlift4×8–12
Walking Lunge3×8–12 / leg
Leg Extension3×10–15
Seated Leg Curl3×10–15
Seated Calf Raise4×8–12