PHUL, on your phone
Four days a week: heavy work and higher-rep work, split upper and lower.
How it works
- PHUL stands for Power Hypertrophy Upper Lower. You train four days a week and hit each muscle group twice.
- The week runs: upper power, lower power, rest, upper hypertrophy, lower hypertrophy, then two rest days.
- Power days start with big lifts like the bench press, row, squat and deadlift for 3–4 sets of 3–5 reps.
- Hypertrophy days use lifts like the incline bench, front squat and lunges for 3–4 sets of 8–12 reps, with some leg work at 10–15.
- Stop most sets with about one rep in reserve. The author lists the plan as 12 weeks.
What SpreadLift does for you
- Today's sets with exact kg or lb, worked out from your numbers.
- Plates per side for your bar and collars, with warm-ups if you want them.
- One-thumb logging, so your sessions stay quick.
Is it for you?
The author rates it as intermediate. It suits lifters who want both strength and size and can train four days a week.
Questions
Can I swap exercises?
The author says to keep the main lifts the same; similar exercises can replace the others.
How long is each session?
The author estimates 45–60 minutes.
Is this the official PHUL?
No. PHUL was written by Brandon Campbell and published on Muscle & Strength. SpreadLift isn't affiliated with him.