PHUL Workout Program

(428 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.

Read more below on how to use PHUL on Boostcamp for free.

Program Overview
CoachBrandon Campbellverified coach
LevelNovice, Intermediate
GoalPowerbuilding, Bodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
Week 1
Day 1
ExerciseSetsReps
Bench Press (Barbell)3
3-5
Incline Bench Press (Dumbbell)3
6-10
Bent Over Row (Barbell)3
3-5
Lat Pulldown3
6-10
Overhead Press (Barbell)2
5-8
Bicep Curl (Barbell)2
6-10
Skull Crusher2
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)3
3-5
Deadlift (Barbell)3
3-5
Leg Press3
10-15
Leg Curl3
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)3
8-12
Chest Fly (Dumbbell)3
8-12
Seated Row (Cable)3
8-12
Single Arm Row (Dumbbell)3
8-12
Lateral Raise (Dumbbell)3
8-12
Incline Curl (Dumbbell)3
8-12
Tricep Extension (Cable)3
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)3
8-12
Lunge (Barbell)3
8-12
Leg Extension1
10-15
2
11-15
Leg Curl3
10-15
Seated Calf Raise3
8-12
Standing Calf Raise3
8-12
Week 2
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press4
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 3
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 4
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 5
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 6
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 7
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 8
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 9
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 10
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 11
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
Week 12
Day 1
ExerciseSetsReps
Bench Press (Barbell)4
3-5
Incline Bench Press (Dumbbell)4
6-10
Bent Over Row (Barbell)4
3-5
Lat Pulldown4
6-10
Overhead Press (Barbell)3
5-8
Bicep Curl (Barbell)3
6-10
Skull Crusher3
6-10
Day 2
ExerciseSetsReps
Squat (Barbell)4
3-5
Deadlift (Barbell)4
3-5
Leg Press5
10-15
Leg Curl4
6-10
Seated Calf Raise4
6-10
Day 3
ExerciseSetsReps
Incline Bench Press (Barbell)4
8-12
Chest Fly (Dumbbell)4
8-12
Seated Row (Cable)4
8-12
Single Arm Row (Dumbbell)4
8-12
Lateral Raise (Dumbbell)4
8-12
Incline Curl (Dumbbell)4
8-12
Tricep Extension (Cable)4
8-12
Day 4
ExerciseSetsReps
Front Squat (Barbell)4
8-12
Lunge (Barbell)4
8-12
Leg Extension1
10-15
3
11-15
Leg Curl4
10-15
Seated Calf Raise4
8-12
Standing Calf Raise4
8-12
What People Are Saying
3.8/ 5
Freddie S.Man, 19
1 week complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
well-written and great for trying out some movements you may not be so familiar with and perfecting form - only issue is the program takes upwards of 2 hours to complete, especially the power days, so i end up having to cut off the last exercise just for time. otherwise would recommend, good for steady gains in muscle and strength, though if you’re past intermediate level i’d look for something a bit more periodised.
2 days ago
Spike S.Man
7 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
I've seen good strength in my deadlifts and squats, but bench man, I've been stuck in plateau
2 days ago
Trevor Y.Man, 28
12 weeks complete
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Solid exercises as a whole but lacked any progression or variation in week-to-week exercise choice. Pushed through the program but became bored with it after week 6 when I knew what to expect each week.
5 days ago
Bobby B.Man, 25
6 weeks complete
No modifications
6 days ago

PHUL WORKOUT APP

PHUL program is available for free on Boostcamp App, 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 PROGRAM SCHEDULE

Monday: Upper body power

Tuesday: Lower body power

Wednesday: Rest

Thursday: Upper body hypertrophy

Friday: Lower body hypertrophy

Saturday: Rest

Sunday: Rest


PHUL WORKOUT 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.

PHUL 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 PROGRAM GUIDE & 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.


You can find the full PHUL workout program guide here.