Attribution
PHUL (Power Hypertrophy Upper Lower)
Created by Creator: to confirm.
Source: Source link to add
This guide summarizes and comments on the original program. Credit belongs to the original author(s).
Program Summary
PHUL is a four-day upper/lower split that pairs power-focused sessions with hypertrophy sessions. It mixes heavier, lower-rep work with higher-rep volume for the same major lifts across a week.
Who it is for
- Lifters who already know the main barbell patterns and want a structured split.
- People who can recover from four sessions per week.
- Lifters who want some hypertrophy work while still training heavy.
Who it is NOT for
- True beginners who can still add weight every session.
- Anyone who cannot recover from frequent volume work.
- Lifters who want a pure strength-first progression model.
If your goal is efficient strength progression as a novice, you will get more out of Starting Strength or GZCLP. PHUL can work, but it is not the fastest path for a novice lifter.
How it works
PHUL alternates upper and lower sessions with a power emphasis early in the week and hypertrophy emphasis later in the week.
A common weekly structure:
- Upper Power: bench/row plus heavy upper accessories
- Lower Power: squat/deadlift plus lower accessories
- Upper Hypertrophy: higher reps for press and pull variations
- Lower Hypertrophy: higher reps for squat/hinge variations
Progression is usually double progression: add reps within a range, then add load once the top of the range is consistent. Some lifters treat the power days as heavier strength practice and keep hypertrophy days more volume-focused.
You should know
PHUL works best when you track load and reps on the main lifts. If you stop tracking, progress slows quickly.
Strength-first reality check
PHUL is a hybrid strength and hypertrophy plan, which means it spends more time on volume than a novice strength program. That extra volume can build muscle, but it can also reduce the speed of strength progress for beginners.
If you insist on running PHUL anyway:
- Keep the main barbell lifts first and treat them as the priority.
- Limit accessory volume to the minimum that supports the main lifts.
- Track progression on squat, bench, deadlift, and press weekly.
- Avoid turning hypertrophy days into marathon sessions.
For a faster novice strength progression, the most efficient options remain Starting Strength or GZCLP.
Common mistakes
- Too much accessory volume. This adds fatigue without improving the main lifts.
- No progression plan. Random rep ranges make it hard to measure progress.
- Power days turned into maxing. Power days should be heavy but controlled.
- Skipping lower-body recovery. Two lower days require sleep and food consistency.
- Changing exercises every week. Consistency is what builds strength skill.
Coach note
If your squat and deadlift numbers are not moving, reduce hypertrophy volume before you replace the whole program.
Pillars Check
PHUL is volume-heavy. Diet and recovery make or break the plan.
Diet considerations
- Eat enough total calories to support four sessions per week.
- Prioritize protein across every meal.
- Use carbs around training to keep bar speed high.
See the Diet pillar for practical targets.
Recovery considerations
- Sleep 7 to 9 hours consistently.
- Track fatigue signals like slow warm-ups and sore joints.
- Plan lighter weeks if performance trends down.
See the Recovery pillar for recovery fundamentals.
When to move on / what to run instead
If you want a simpler strength-first path, transition to Starting Strength or GZCLP. If you want long-term strength cycles with predictable progression, 5/3/1 is a stronger fit.
If you stay with PHUL, consider rotating accessory work only after you have tracked progress for at least 8 to 12 weeks.
FAQ
Is PHUL good for beginners?
It can work, but it is not the most efficient option for beginner strength gains. Novices usually progress faster with linear progression.
How long should a PHUL session take?
Most sessions land in the 60 to 90 minute range if you keep accessories controlled.
Should I train to failure on hypertrophy days?
No. Leave 1 to 2 reps in reserve so you can recover for the next session.
Can I run PHUL three days per week?
You can, but the weekly balance becomes uneven. Four days is the standard.
What if I stall on the power lifts?
Reduce accessory volume, improve recovery, and reset the load slightly before changing the program.
What should I read next?
Review Linear Progression Explained and How to Deload to sharpen progression and recovery strategy.
Sources / Further Reading (placeholders only)
Evidence note: Add citations for the original program and key claims in this guide.
- PHUL program overview (source link to add).
- Resistance training volume and progression basics (source link to add).