Campbell’s PHUL: four sessions, strength and hypertrophy with clear rules
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What distinguishes PHUL
The program uses two Power sessions centred on heavier compound lifts and two Hypertrophy sessions with more reps and accessory work. Upper and lower body each appear twice per week. “Power” is the source’s session name: it does not make every exercise an explosive-power protocol.1
The week in Campbell’s version
| Day | Session | Role |
|---|---|---|
| 1 | Upper Power | Upper body, heavier compound-lift emphasis |
| 2 | Lower Power | Lower body, heavier compound-lift emphasis |
| 3 | Off | No PHUL session |
| 4 | Upper Hypertrophy | Upper body, more work in moderate rep ranges |
| 5 | Lower Hypertrophy | Lower body, more work in moderate rep ranges |
| 6 and 7 | Off | No PHUL session |
This is an upper/lower split, not four full-body workouts per week. The summary gives twelve weeks and full-gym equipment (barbells, dumbbells and machines); it does not establish twelve weeks as optimal for everyone.1
All four sessions in Campbell’s published version
The tables reproduce the author’s exercise and set/rep ranges. They describe the published program, not an endurance adaptation. Warm-up sets are not added to these totals. Rest intervals and a full numerical progression are not specified in the article body; see the limits below. [1]
Day 1 · Upper Power
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 3–4 | 3–5 |
| Incline dumbbell bench press | 3–4 | 6–10 |
| Bent-over row | 3–4 | 3–5 |
| Lat pulldown | 3–4 | 6–10 |
| Overhead press | 2–3 | 5–8 |
| Barbell curl | 2–3 | 6–10 |
| Skullcrusher | 2–3 | 6–10 |
Day 2 · Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3–4 | 3–5 |
| Deadlift | 3–4 | 3–5 |
| Leg press | 3–5 | 10–15 |
| Leg curl | 3–4 | 6–10 |
| Calf exercise | 4 | 6–10 |
Day 4 · Upper Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Incline barbell bench press | 3–4 | 8–12 |
| Flat bench dumbbell flye | 3–4 | 8–12 |
| Seated cable row | 3–4 | 8–12 |
| One-arm dumbbell row | 3–4 | 8–12 |
| Dumbbell lateral raise | 3–4 | 8–12 |
| Seated incline dumbbell curl | 3–4 | 8–12 |
| Cable triceps extension | 3–4 | 8–12 |
Day 5 · Lower Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Front squat | 3–4 | 8–12 |
| Barbell lunge | 3–4 | 8–12 |
| Leg extension | 3–4 | 10–15 |
| Leg curl | 3–4 | 10–15 |
| Seated calf raise | 3–4 | 8–12 |
| Calf press | 3–4 | 8–12 |
Reserve and initial volume
Campbell suggests starting with less total volume while adapting to the workload. He specifies at least one rep in reserve in all sets, rather than systematically reaching failure. Compound lifts remain central, with possible substitutions for similar exercises; abdominal work can be done after sessions or on non-PHUL days.1
Progression: what is and is not specified
The text calls for progressive overload and improved compound-lift performance. The consulted article body does not prescribe a mandatory kilogram increase, 1RM percentage, weekly load sequence or deload rule after a stall. Adding these and attributing them to Campbell would be wrong. Comment replies and app implementations may add other rules: these are different sources or versions.
The main text consulted also does not specify a single set of inter-set rest intervals. A descriptive article cannot replace individual load selection, technique checks and program adjustment.
Illustrative volume example
Using only the Upper Power bench press entry, the lower endpoint of 3 sets × 3 reps gives 9 working reps; the upper endpoint of 4 × 5 gives 20. That is more than double: “PHUL” alone does not describe performed volume. This count excludes warm-up and every other exercise in the session.
With a purely hypothetical 40 kg load, 3 × 5 gives 15 reps and 600 kg of external volume (40 × 15). This is arithmetic only: tonnage alone does not measure stimulus, fatigue or quality, and 40 kg is not a suggested load for the reader.
Limits, evidence and endurance
- The source is an author-written routine, not a controlled PHUL study. Its physiological rationale and result promises are not presented here as proof that this split is superior.
- “Intermediate” is the source’s program label, not a universal training-age or one-rep-max cutoff.
- The two lower-body days contain substantial volume. The consulted source does not study how to combine them with running, cycling or swimming: this is not an endurance schedule to add in full.
- The PHUL name alone does not specify progression, rest, loads or substitutions. Variants should stay identifiable and separate.
Sources
- Brandon Campbell, Power Hypertrophy Upper Lower (P.H.U.L.) Workout, Muscle & Strength, 15 February 2013, updated 26 May 2021. Author article. Body, notes and tables consulted; comments are not used as program rules.
Source consulted on 29 October 2026. Description of the published version, not an individual plan.