PHUL by Brandon Lilly
Power Hypertrophy Upper Lower — a 4-day split that trains both maximum strength and muscle hypertrophy within the same week, avoiding the need to choose between the two goals.
The PHUL Concept
PHUL splits training into two distinct day types: Power days use heavy loading (3-5 reps, compound lifts) to build neurological strength and recruit high-threshold motor units. Hypertrophy days use moderate loading (8-12 reps) with higher volume to drive muscle protein synthesis. Each muscle group receives one power stimulus and one hypertrophy stimulus per week.
Weekly Schedule
| Day | Session | Details |
|---|---|---|
| Monday | Upper Power | Barbell bench press, barbell row, overhead press, pull-ups — heavy sets of 3-5 reps |
| Tuesday | Lower Power | Squat, Romanian deadlift, leg press, leg curl — heavy sets of 3-5 reps |
| Wednesday | Rest | Active recovery, mobility work, or complete rest |
| Thursday | Upper Hypertrophy | Incline dumbbell press, cable row, dumbbell shoulder press, dumbbell curl — 8-12 reps |
| Friday | Lower Hypertrophy | Front squat, sumo deadlift, leg extension, leg curl, calf raises — 8-12 reps |
| Saturday | Rest | Rest or light cardio |
| Sunday | Rest | Rest |
Upper Power Day — Sample Exercise Order
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3-4 | 3-5 | 3-5 min |
| Incline Barbell Press | 3-4 | 6-10 | 2-3 min |
| Bent-Over Barbell Row | 3-4 | 3-5 | 3-5 min |
| Weighted Pull-Ups | 3-4 | 6-10 | 2-3 min |
| Overhead Press | 2-3 | 5-8 | 2-3 min |
Lower Power day follows the same structure with squat, Romanian deadlift, leg press, and leg curl as the main movements.
Rep Scheme Summary
Progression Model
Pros
- +Trains both strength and hypertrophy within the same week — no need to choose between the two goals
- +Four-day split is manageable for most lifters with busy schedules
- +The power days reinforce neurological efficiency and keep strength climbing
- +Hypertrophy days provide enough volume to drive muscle growth in all major muscle groups
- +Flexible exercise selection on hypertrophy days allows customisation without breaking the structure
Cons
- -Not ideal for pure beginners — requires familiarity with the main barbell lifts before starting
- -Lower power day can be demanding when following an upper power day with only one rest day gap
- -Hypertrophy days can run long if you add too many accessory exercises
- -Less structured progression model than programs like 5/3/1 — requires the lifter to manage their own loading
Who PHUL Is Best For
Why PHUL Works for Intermediate Lifters
Most intermediate lifters face a tension between wanting to get stronger and wanting to get bigger. Pure powerlifting programs deliver strength but can leave muscles under-stimulated for growth. Pure bodybuilding splits provide volume for hypertrophy but allow the main strength lifts to stagnate. PHUL resolves this by explicitly programming both adaptations into the weekly structure.
The power days keep the central nervous system trained for high-force output. Consistent exposure to near-maximal loads maintains and improves motor unit recruitment, inter-muscular coordination, and bar speed. These neurological adaptations are what allow the hypertrophy-range weights to feel progressively lighter — and lighter relative intensity means more quality reps and more growth stimulus.
The hypertrophy days accumulate the volume needed to drive meaningful muscle protein synthesis. Research consistently shows that 10-20 working sets per muscle group per week, performed in the 6-15 rep range, are sufficient to maximise hypertrophy in intermediate lifters. PHUL distributes this volume across the two day types in a recoverable way, with the power day's lower volume preventing excessive fatigue ahead of the hypertrophy session.
Frequently Asked Questions
Do I need to follow the exact exercises listed?
No. The exercise selection on PHUL is more flexible than programs like 5/3/1. On power days, the primary compound movements (bench press, squat, row, deadlift) should remain constant. On hypertrophy days, you can swap in equivalent exercises — incline dumbbell press instead of incline barbell press, for example — as long as the movement pattern and target muscle group remain the same.
Can I add more volume on hypertrophy days?
Be conservative with added volume, especially when starting out. The combination of power and hypertrophy work in the same week represents a significant training stress. Run the program as written for at least 6-8 weeks before adding extra sets. Many lifters find the base PHUL volume is already sufficient for progress.
How do I progress on the hypertrophy days?
Use double progression: pick a weight and a rep range (say, 8-12). Perform all sets at that weight until you can hit the top of the range on every set. Then increase the weight by the smallest increment available and work back up. This approach keeps progress systematic without requiring you to increase weight every single session.
What if I can only train 3 days per week?
PHUL is specifically designed for 4 days. Running only 3 days means either skipping a session type or combining power and hypertrophy work into a single session, which undermines the program's core logic. If you can only train 3 days, a program like 5/3/1 or the Texas Method is a better fit.
Is PHUL suitable for natural lifters?
Yes, and it is particularly well-suited for natural lifters. The combination of heavy compound work (which produces strong hormonal responses) and sufficient hypertrophy volume is an effective approach for drug-free athletes. The four-day frequency also allows adequate recovery between sessions, which is critical for natural lifters who cannot recover as quickly as enhanced athletes.
How long should I run PHUL before switching programs?
Run PHUL for at least 12 weeks to allow full adaptation. Many lifters continue for 6-12 months, making consistent progress by managing loading and taking planned deloads every 6-8 weeks. Switch programs only when PHUL stops producing progress, or your goals shift significantly.