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PHUL: Power Hypertrophy Upper Lower

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PHUL (Power Hypertrophy Upper Lower)

PHUL stands for Power Hypertrophy Upper Lower. It is a 4-day split workout routine designed to build both strength and muscle mass.

The Creator: Brandon Campbell

Brandon Campbell is a fitness YouTuber and strength coach who popularized this routine. He designed it to bridge the gap between pure strength training (powerlifting) and hypertrophy training (bodybuilding).

The Methodology

The program is split into two distinct types of training days:

  1. Power Days: Focus on lower rep ranges (3-5 reps) and heavy compound movements to build raw strength.
  2. Hypertrophy Days: Focus on higher rep ranges (8-12+ reps) and isolation movements to stimulate muscle growth.

The Split

  • Day 1: Upper Power
  • Day 2: Lower Power
  • Day 3: Rest
  • Day 4: Upper Hypertrophy
  • Day 5: Lower Hypertrophy
  • Day 6-7: Rest

This balanced approach ensures you are getting stronger while also building an aesthetic physique.