PHUL Workout (Power Hypertrophy Upper Lower Workout)

The article is based on the complete guide of PHUL and the comparison between the PHUL and PHAT.

you can find all of the basic information regarding to this workout and how much this is effective for you.

PHUL stands for Power Hypertrophy Lower Workout.  The workout is responsible for developing the strength and stimulate hypertrophy process.

It usually focuses on the big lifts, compound movements, and isolated movement.

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The program is responsible for building the strength and may increase the metabolic process to cut down the excess fat.

This workout is responsible for both size and strength in just 4 days.

The split regimen is comprised of compound movements. Although, you can get the best of both bodybuilding as well as power-lifting.

if you are looking this program for weight loss so, it is possible to combine the strength based training program with a balanced diet and HITT to build up the muscle, strength, and weight loss.

the PHUL workout routine is split into the upper body exercises and lower body exercises.

Basic Principles Of PHUL:

The basic principle for PHUL is to focus on both strength and size.

The four days program allow you to build up the strength as well as size.

The PHUL principles are based on the following components

  • Frequency
  • Compounds
  • Power
  • Hypertrophy

According to the studies: the protein synthesis of muscle (MPS) is elevated after the 48 hours of training.

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The PHUL program is specifically targeting the muscle group within a week.

It also focuses on the compound movements for the optimal progress.

The isolation movements are also included in this plan.

The main goal of PHUL is to increase the performance on the lifts and pack up on the muscles.

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The program also emphasizes on the power approximately 1 or 2 days is focusing on the strength and training as well.

By following these 2 days, you feel the more energy and to lift up the weight.

The 2 days of the program focus on the bodybuilding style training to increase the strength and size.

The PHUL Training Workout:

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Days Target  Exercises Sets Reps
Day 1 Upper Power Barbell Bench Press 3- 4 3-5
Incline Dumbbell 3-4 6-10
Bench Press 3-4 3- 5
Bent Over Row 3-4 6-10
Lat Pull Down 3-4 5-8
Over Head Press 2-3 6-10
Barbell Curl 2-3 6-10
Skull crusher 2-3 6-10
Day 2 Lower Power Squat 3-4 3-5
Dead lift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10
Day 3 Off
Day 4 Upper Hypertrophy Incline Barbell 3-4 8-12
Bench Press 3-4 8-12
Flat Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Triceps Extension 3-4 8-12
Day 5 Lower Hypertrophy Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
Day 6
Day 7
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PHUL Workout:
  • The main goal for PHUL is to build up the muscle
  • The workout type is split
  • The level of training is intermediate
  • The duration of PHUL is about 12 weeks
  • You should do 4 Days per week
  • The time duration for the workout is about 12 weeks.
  • You should do 4 days per weeks
  • The time duration of workout type is 45 to 60 minutes
  • The equipment are barbell, dumbbells, and machines
  • This workout is designed for both of the genders male and female
  • The supplements you can take are whey protein powder, Citrulline, and Beta-Alanine.
  • The author of PHUL is Bandon Campbell.

The rest between sets is important for you. Each of the exercise has different time period for the rest.

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Some Important Tips For The PHUL:

  • Whenever you begin the sets and reps of Power Hypertrophy upper lower so, it is important to begin with a low amount of set and reps.
  • Failure is one of the aspects that you should struggle to compete for heavier sets.
  • The exercises can be changed and substitutions can be made according to your desire.
  • The workout for Abs can do be done in the end of training or the routine can set on the off days.

The online calculator of the PHUL is also available in which you can build up the routine by adding gender, workout routine, training days, and the weight.


In this post, we are going to discuss any two types of workouts.

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If we compare both of them so, the PHUL is determined most effective when it comes to the muscle building and gaining of strength.

Both of them are designed for hypertrophy and the strength training as well.

Who Is The Author:

The PHAT is designed by Dr. Layne Norton who is Ph.D. in the nutritional science and BS in biochemistry.

He is also a Pro natural bodybuilder and has different records like dead-lift 220lb.

If someone, who is a record holder in both bodybuilding and power-lifting so, we can assume that the PHAT may have a professional style.

The PHUL workout is designed by the Brandon Campbell who has not too much degree titles as compared to Dr. Layne.

The educational degrees does not mean that he is not knowledgeable or did not know about the workout.

Mr. Campbell is also known for the crucial knowledge about the workout. He is a power lifter, professional trainer and the YouTube celebrity.

Means Mr. Campbell is definitely famous in the fitness community.

The Basic Principles:

The basic principle of  PHAT is that every type of muscle worked at least 2 times per week.

The starting 2 days are for focus on the upper and lower body while three days are focusing the hypertrophy.

The total workout days are five.

About Sets And Reps:

Both of the workouts have different recommended stages. Know about sets and reps are important for focusing on the upcoming task.

The PHAT upper day consists of the 7 exercise and 19 sets or 60 reps while PHUL has consisted of 7 exercises, 21 sets, and 58 reps.


Both of the PHAT and PHUL programs are not suitable for the beginners.

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These programs are critical and complex for the beginners. Instead of focusing on the other things, it is important to focus on the strength.

Both of the PHAT an Power Hypertrophy Upper lower are equally beneficial but you may observe the different result.

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If your goal is to get strong so choose PHUL while PHAT is suitable for developing strength and size.

If you are an intermediate and advanced lifter so, it is important to begin your training with PHUL and then go for PHAT. By following this, you can successfully build up the strength and developed an aesthetic physique.

The most effective program for you is that which you do consistently, it means that you are allowed to do 5 days per week and perform proper steps of the moves.

“PHUL Is For Strong While PHAT Is For The Aesthetic Physique And Building Of Muscle”

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