PHUL Workout Program

Free4.28 (390 reviews)
One of the most popular programs for building strength and muscle.
Program Description

The Power Hypertrophy Upper Lower (PHUL) is an excellent workout program for the intermediate lifter who wants to develop their strength in heavy compound movements (squat, bench press, deadlift and overhead press), but also wants to add size to their physique.

PHUL is created by Brandon Campbell, a beloved YouTube fitness educator with over 200K subscribers (@BasementBrandon). Brandon integrates the principles of bodybuilding and powerlifting into the PHUL workout to help you gain strength and muscle.

PHUL app is available for free on Boostcamp, the lasting lifting app you'll ever need. We've officially partnered with Brandon Campbell to bring PHUL in a free app format, with weight tracking and exercise guidance.

PHUL WORKOUT SCHEDULE

Monday: Upper body power

Tuesday: Lower body power

Wednesday: Rest

Thursday: Upper body hypertrophy

Friday: Lower body hypertrophy

Saturday: Rest

Sunday: Rest


PHUL KEY PRINCIPLES:

  1. Frequency – Research shows that muscle protein synthesis is elevated for up to 48 hours after training, which means training the same muscle group soon after a 2-day window would yield maximal results. As such, PHUL designates 2 days of upper and lower body training per week, unlike the typical old school splits that work each muscle group once per week.

  2. Compounds – PHUL focuses on compound exercises (squat, bench, deadlift, overhead press), with the reason being that compound movements engage a large ensemble of muscles, often across different muscle groups, giving you greater bang-per-buck in terms of quickly progressing. Don't worry, there are plenty of isolation exercises to prevent imbalances and maximize hypertrophy.

  3. Power – Two of the PHUL workout days every week are dedicated to developing strength and power. By focusing on progressive overload and time under tension, you'll get stronger and bigger at the same time. You'll be pushing heavy weights on these power days.

  4. Hypertrophy – Two of the PHUL workout days are focused on bodybuilding hypertrophy training. This means higher reps to accumulate volume, which will help you build size and also strength as well.


PHUL WORKOUT TIPS

  1. Sets and Reps – When starting PHUL program, you should start with lower volume until your body adapts. This means starting with the minimum of 3 sets per exercise.

  2. Failure – All sets should be done at RPE 9, which means all sets should be completed with at least 1 rep left in the tank. Given the high demand of PHUL, going to failure should be avoided to prevent overtraining.

  3. Exercise Selection – Do not change main compound exercises (squat, bench, deadlift, overhead press). You can substitute secondary compound exercises (incline bench, front squat, lunge, etc) and isolation exercises for similar exercises if you prefer.

  4. Abdominals – Feel free to add your own ab work at the end of each workout or on off days. Recommended abs exercises are weighted abs crunch, front/side plank, or hanging leg raises.

  5. Progressions – Every workout, aim to add either weights OR reps for every set. Again, avoid going to failure if you can.

Optional Sets

All exercises have the option to add an additional set (shown as 3-4 sets). For those new to PHUL, we suggest you start with the minimum programmed sets for a few weeks before adding in the optional set of exercises.

These optional sets are meant to increase the volume of your training to further results, but by no means necessary to see great results from the program.

In general: If you are a beginner, start with the programmed number of sets. If you are intermediate, conservatively add an additional set as you see fit.


PHUL APP AND PROGRAM GUIDE

You can find the full PHUL workout program guide here.


PHUL PROGRAM FAQ

Who is PHUL program for?

PHUL workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises. Beginners should look at some other popular programs on Boostcamp App, such as Greg Nuckols Beginner Program, GZCL Program, or Starting Strength before starting PHUL.

How to warmup for PHUL workout?

Before starting your heavy compound sets, make sure you complete a few lighter sets of increasing intensity to warm-up and practice your form. On Boostcamp App you can click ••• to add warm-up sets. If you would like, warm-up for 10 minutes on the treadmill and do some dynamic stretching.

How to find starting weight for PHUL workout?

For your first week on PHUL, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift.

How long to rest between PHUL sets?

In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.

When to add weight for PHUL workout?

Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid going to failure on sets.

How to eat on PHUL workout?

There is no one-size-fits-all meal plan that is specifically designed for PHUL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the PHUL program. You should also ensure that your sleep is on point (7+ hours daily).

PHUL Program App? App for PHUL

PHUL workout is free on Boostcamp, the last lifting app you'll ever need. You'll be able to easily start PHUL app with seamless onboarding, automatic weight progressions, workout tracking, and exercise demos.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Full Gym
60 minutes
4 days
12 weeks
What People Are Saying
Joel R. Man, 21
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
None modifications
i really enjoy this program i have no regrets on signing up.
5 hours ago
Josué C. Man, 20
3 weeks complete
No modifications
15 hours ago
Kajus C. Man, 15
12 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
3 days ago
Liam M. Man, 29
3 weeks complete
No modifications
3 days ago
Adam Man, 27
3 weeks complete
1.5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
명준 김.
3 weeks complete
No modifications
3 days ago
Hunter B. Man, 28
2 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
3 days ago
Sean C. Man, 48
9 weeks complete
30 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Would recommend. Just the right amount of volume. Great program for coming back from injury.
4 days ago
Sergio P. Man, 18
6 weeks complete
No modifications
4 days ago
Mukund M. Man, 21
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
4 days ago
Mon
1. Bench Press (Barbell)
SetsTargetIntensity
1
3 - 5 reps
9 RPE
2
3 - 5 reps
9 RPE
3
3 - 5 reps
9 RPE
2. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
3
6 - 10 reps
9 RPE
3. Bent Over Row (Barbell)
SetsTargetIntensity
1
3 - 5 reps
9 RPE
2
3 - 5 reps
9 RPE
3
3 - 5 reps
9 RPE
4. Lat Pulldown
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
3
6 - 10 reps
9 RPE
5. Overhead Press (Barbell)
SetsTargetIntensity
1
5 - 8 reps
9 RPE
2
5 - 8 reps
9 RPE
6. Bicep Curl (Barbell)
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
7. Skull Crusher
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
Tue
1. Squat (Barbell)
SetsTargetIntensity
1
3 - 5 reps
9 RPE
2
3 - 5 reps
9 RPE
3
3 - 5 reps
9 RPE
2. Deadlift (Barbell)
SetsTargetIntensity
1
3 - 5 reps
9 RPE
2
3 - 5 reps
9 RPE
3
3 - 5 reps
9 RPE
3. Leg Press
SetsTargetIntensity
1
10 - 15 reps
9 RPE
2
10 - 15 reps
9 RPE
3
10 - 15 reps
9 RPE
4. Leg Curl
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
3
6 - 10 reps
9 RPE
5. Seated Calf Raise
SetsTargetIntensity
1
6 - 10 reps
9 RPE
2
6 - 10 reps
9 RPE
3
6 - 10 reps
9 RPE
4
6 - 10 reps
9 RPE
Thu
1. Incline Bench Press (Barbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
2. Chest Fly (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
3. Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
4. Single Arm Row (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
5. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
6. Incline Curl (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
7. Tricep Extension (Cable)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
Fri
1. Front Squat (Barbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
2. Lunge (Barbell)
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
3. Leg Extension
SetsTargetIntensity
1
10 - 15 reps
9 RPE
2
11 - 15 reps
9 RPE
3
11 - 15 reps
9 RPE
4. Leg Curl
SetsTargetIntensity
1
10 - 15 reps
9 RPE
2
10 - 15 reps
9 RPE
3
10 - 15 reps
9 RPE
5. Seated Calf Raise
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE
6. Standing Calf Raise
SetsTargetIntensity
1
8 - 12 reps
9 RPE
2
8 - 12 reps
9 RPE
3
8 - 12 reps
9 RPE