This is Joseph Lucero with Powerlifting Technique, and today I want to talk about something that a lot of lifters ask about: the PHUL Workout. P-H-U-L. What does it stand for? What’s it used for? Is it for beginners? Is it for powerlifters? Who benefits most from this type of training? And most importantly, is it the best program for you?
Table of Contents
What is the PHUL Workout?
So, the PHUL Workout stands for Power, Hypertrophy, Upper, and Lower. It’s a four-day split, meaning you train four times a week. The idea behind it is to develop both strength and muscle mass. So if you want to get stronger, if you want to get bigger, if you want to become a more well-rounded lifter, this program is designed to get you there.
But here’s where things get interesting. Strength and size aren’t always the same thing. Powerlifters focus on moving the most weight possible. Bodybuilders focus on developing the biggest muscle size possible. There’s overlap, but there’s also contradiction, and that’s something we need to break down when we look at whether PHUL is right for you.
The PHUL Workout Split: Simple Structure
The PHUL training program is a four-day split, with each week broken into two major focuses:
- Day 1 (Upper Body – Power): Heavy compound lifts with lower reps. Think bench press, overhead press, rows, and chin-ups. The focus is on strength.
- Day 2 (Lower Body – Power): Squats, deadlifts, leg presses, lunges. Again, heavier weight, lower reps.
- Day 3 (Upper Body – Hypertrophy): More volume, higher reps, variations of the main lifts (like incline bench, dumbbell presses, or lat pulldowns).
- Day 4 (Lower Body – Hypertrophy): Same idea as Day 3 but focusing on legs. More reps, more sets, more volume.
So you see what’s happening here. The first half of the week is about moving heavy weight, and the second half is about getting in extra volume to build muscle.
Let's say Day 1 is a Monday. Upper body power workouts include overhead press, rows, and chinups. Work on compound lifts that maximize your intensity with lower reps.
On Tuesday, you're moving to legs. Lower body power workouts have the same goal. They just work your lower body. Think squats, deadlifts, leg extensions, or leg presses. Heavy weight is key here.
Wednesday is a rest day. Then Thursday is the second half of the split, and you can focus more on volume instead of intensity. That means variations on main lifts like incline barbell bench presses instead of flat bench, dumbbell lateral raises, or lat pulldowns.
Finally, it's Friday. For lower body hypertrophy exercises; use lighter squats with more reps. Lunges and leg presses also work well. You can also do leg curls or calf exercises, depending on your specific goals.
The weekend is two days of rest, and you start again on Monday.
Strength vs. Hypertrophy: Can You Have Both?
A common misconception is that if you get stronger, you automatically get bigger, or if you get bigger, you automatically get stronger. There’s some truth to it, but it’s not that simple.
- Strength is about force production—how efficiently you can move weight from point A to point B.
- Hypertrophy is about muscle cell growth—how thick and full the muscle becomes.
PHUL tries to balance both. But here’s the thing: If you truly want to master strength, at some point, hypertrophy work might take a backseat. If you truly want to master muscle growth, heavy power training might not be the best primary focus.
Powerlifters have even more to consider. That's why we have this in-depth guide on whether powerlifters should do hypertrophy.
Who Should Use the PHUL Program?
Now, let’s get into the practical side. Who benefits most from the power hypertrophy upper lower structure?
Beginners: If you’re new to lifting and just trying to get stronger and bigger, PHUL is a solid starting point. It gives you structure. It ensures consistency. And sometimes, that’s the most important thing when you’re starting out. Sticking to a plan that makes sense.
That being said, true beginners might struggle with the heavier days, especially if they haven’t built a solid foundation with squats, deadlifts, and bench press. If that’s you, something like a basic full-body routine two to three times a week might be better before moving into PHUL.
Intermediate Lifters: This is really the sweet spot for PHUL. If you’ve been lifting for a while and want a balance of strength and muscle growth, this program makes a lot of sense. It lets you push heavier weights without sacrificing upper hypertrophy or lower hypertrophy.
Powerlifters: Okay, here’s where things get tricky. If you’re an advanced powerlifter, PHUL might not be the best choice. Why? Because powerlifting is about peaking for competition. You’re training for max effort lifts in the squat, bench, and deadlift.
With PHUL, you’re balancing heavy lifting with higher-rep, bodybuilding-style work. That’s not a bad thing, but if you are preparing for your first powerlifting meet, you might need a more specialized program that focuses on intensity, peaking phases, and strategic deloading.
Bodybuilders: Same idea here. If you want to be an advanced bodybuilder, PHUL might not be the best because of the heavy, low-rep days. Bodybuilders thrive on volume, isolation work, and time under tension. While PHUL includes hypertrophy days, it might not provide the level of detail and high intensity needed for serious bodybuilding competition.
Note that there are many other programs worth considering, including some that overlap with PHUL. Check out the best hypertrophy programs, for example. These can be much more effective for bodybuilders who want to build muscle as efficiently as possible.
Can the PHUL Workout Program Help with Fat Loss?
This is another question that comes up a lot. Can you lose fat on PHUL? Well, sort of. PHUL isn’t designed for fat loss, but gaining muscle and strength can increase your metabolic rate. More muscle means your body burns more calories at rest, which could help with body composition.
However, if fat loss is your main goal, your training should be paired with a proper diet, possibly more conditioning, and a focus on caloric intake.
Remember, the phul program really focuses on two types of muscle groups: upper and lower. It works best for those with goals surrounding size and strength in those areas.
Are There Better Alternatives?
PHUL is a great program for certain people, but it’s not the only option out there. Here are a couple of alternatives depending on your goals:
- If you want pure strength: Look into Wendler’s 5/3/1 or Starting Strength. These programs are designed to help you lift heavier over time with a structured progression.
- If you want pure size: A classic bro split (chest day, back day, leg day, etc.) or push/pull/legs might actually work better. These programs are built around maximizing hypertrophy.
The key is to align your program with your goals. PHUL is a great hybrid approach, but if you’re serious about powerlifting or bodybuilding, eventually, you’ll want to specialize.
The Science Behind the PHUL Workout
Research shows there's a benefit to hypertrophy when you want to gain strength. We've said it here at PLT before, and I'll repeat it now: Bigger muscles can usually withstand more stress and will be better positioned to handle more load over time.
The Full Explanation Video
So, is the PHUL Workout effective? Absolutely. If you want a structured way to build both strength and size, this program can help. It provides consistency, balance, and a well-thought-out structure.
But, like any program, it’s just a tool. The real key is consistency. Stick with a program long enough to see what works, make adjustments based on your needs, and be honest about whether it’s helping you get closer to your goal.
I hope this breakdown helps. If you have any questions, drop them below. If you found this useful, like, subscribe, and let’s keep making gains together.
