PHUL
Power Hypertrophy Upper Lower. Two power days (3–5 reps) build strength on the big compounds; two hypertrophy days (8–15 reps) build size. Hits upper and lower body twice per week across four sessions.
Free during beta · auto progression, rest timers & PR tracking built in
What is PHUL?
PHUL — Power Hypertrophy Upper Lower — is Brandon Campbell's answer to the oldest question in the gym: strength or size? It refuses to pick. The week splits into four sessions: Upper Power and Lower Power, where bench, row, squat and deadlift are worked for triples and fives, then Upper Hypertrophy and Lower Hypertrophy, where the same muscles come back two days later for sets of 8–15 with front squats, lunges, flyes and cable work.
The structure means every muscle gets trained twice a week — once heavy, once for volume — which is the frequency most intermediates respond best to. The power days are short on exercise variety but long on bar weight; the hypertrophy days flip that, running seven movements of moderate weight and honest rep quality. If you have searched for a PHUL spreadsheet or workout routine, this is the standard template, faithfully reproduced: 3×3–5 on the main lifts, 6–10 on the secondary compounds, 8–15 on everything else.
Is PHUL right for you?
PHUL suits a lifter who has finished a linear-progression program and wants both numbers and a physique — the classic powerbuilding profile. Four days is a manageable commitment, and because the heavy and volume work live in separate sessions, no single workout is crushing. If you only care about your total, a dedicated strength program will get you there faster; if you never want to touch a heavy triple, a pure bodybuilding split fits better. PHUL is for the large group in between. It is also the natural warm-up act for PHAT, which extends the same power/hypertrophy idea to five harder days.
How progression works
The two kinds of day progress differently, and keeping them straight is where most people slip when running PHUL off a spreadsheet. On power days the four big barbell lifts add weight whenever you complete all prescribed reps at the top of the 3–5 range. On hypertrophy days everything runs double progression: keep the load fixed, push each set toward the top of its rep range across sessions, and add weight only once every set gets there. Note that the leg curl appears on both lower days at different rep ranges — it carries a separate working weight for each. Durata tracks both progression rules and both leg-curl weights automatically, so each session opens with the right targets already filled in.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
PHUL — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Upper Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3–5 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×6–10 | 2:30 |
| Bent Over Row (Barbell) | 3×3–5 | 2:30 |
| Lat Pulldown (Cable) | 3×6–10 | 2:30 |
| Overhead Press (Barbell) | 2×5–8 | 2:30 |
| Bicep Curl (Barbell) | 2×6–10 | 2:30 |
| Skullcrusher (Barbell) | 2×6–10 | 2:30 |
Lower Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3–5 | 2:30 |
| Deadlift (Barbell) | 3×3–5 | 2:30 |
| Leg Press (Machine) | 3×10–15 | 2:30 |
| Lying Leg Curl (Machine) | 3×6–10 | 2:30 |
| Standing Calf Raise | 4×6–10 | 2:30 |
Upper Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×8–12 | 2:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 2:30 |
| Dumbbell Row | 3×8–12 | 2:30 |
| Lateral Raise (Dumbbell) | 3×8–12 | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
Lower Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:30 |
| Lunge (Barbell) | 3×8–12 | 2:30 |
| Leg Extension (Machine) | 3×10–15 | 2:30 |
| Lying Leg Curl (Machine) | 3×10–15 | 2:30 |
| Seated Calf Raise | 3×8–12 | 2:30 |
| Calf Press (Machine) | 3×8–12 | 2:30 |
PHUL — common questions
How many days a week is PHUL, and can I run it on 3 days?
Four: Upper Power, Lower Power, rest, Upper Hypertrophy, Lower Hypertrophy. Squeezing it into three days breaks the twice-a-week frequency that makes it work — if you only have three days, run a full-body program instead and keep PHUL for when your schedule opens up.
What weights do I start with on the power days?
Pick a weight you can confidently get 5 reps with for all three sets — roughly 80–85% of your 5-rep max, not the 5RM itself. You want four to six weeks of clean weekly jumps before the grind starts. Log a heavy set in Durata and its e1RM estimate will keep your openers honest.
How long does a PHUL session take?
Power days run about 60–75 minutes because the 3–5 rep sets need 3-minute rests. Hypertrophy days pack in more exercises but shorter breaks, so they land around the hour. Budget five hours of lifting per week.
Should I deadlift AND squat heavy in the same session?
Yes — Lower Power prescribes both at 3×3–5, and that is the original template, not an error. Squat first while fresh, take full rests before deadlifts, and be conservative with deadlift jumps. If recovery becomes a problem, slow the deadlift progression before touching the squat.
PHUL or PHAT — which should I run?
PHUL first. It is four days to PHAT's five, has no speed work to learn, and leaves recovery in the tank. Run PHUL for four to six months; when the hypertrophy days stop feeling challenging and you want more volume, PHAT is the logical next step.
Source: PHUL — Brandon Campbell / popular powerbuilding template
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run PHUL in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
