PHUL

Intermediate 4 days/week Rep-range progression Powerbuilding

PHUL is Brandon Campbell's four-day powerbuilding split, published at Muscle & Strength and the program most people mean when they say powerbuilding. Two power days open the week heavy, two hypertrophy days train the same muscles again for reps. It is built into Ægir Iron and free to load.

What this program is

Four training days, arranged so every muscle group is trained twice a week: once heavy and once for reps. Upper Power and Lower Power run the compounds at 3 to 5 reps. Upper Hypertrophy and Lower Hypertrophy come back to the same muscles at 8 to 12, on movements chosen for the muscle rather than the lift.

Day 1 Upper Power Bench, incline dumbbell press, row, pulldown, press, curl, skullcrusher Day 2 Lower Power Squat, deadlift, leg press, leg curl, calf work Day 3 Rest Day 4 Upper Hypertrophy Incline bench, fly, cable row, dumbbell row, lateral raise, curl, tricep work Day 5 Lower Hypertrophy Front squat, lunge, leg extension, leg curl, two calf movements

How you progress

There are no percentages anywhere in PHUL, and that is deliberate. Every row is a rep RANGE, and you add weight once you clear the top of it on every set. That is double progression, and it means the program needs no maxes and no training-max entry to start: pick a weight you can hold the bottom of the range with and let the range do the work.

Campbell publishes each row as a set range too, 3 to 4 sets or 2 to 3. Ægir Iron prescribes the lower number and states the range in the row note, so adding the extra set is your call rather than something the app committed you to.

At a glance

Discipline	Powerbuilding
Experience level	Intermediate
Length	12 weeks
Training days	4 per week
Equipment	Barbell, dumbbells, machines
Loading	Rep ranges, no percentages. Add weight when you clear the top of the range on every set.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

PHUL prices nothing off a max, so there is no starting-numbers step and nothing to enter before you load it. Each row carries its rep range, and the app shows the range rather than a single number so you know what you are chasing. The one row Campbell deliberately leaves open, the calf movement on Lower Power, names a movement so it is loggable and says in its note that the choice is yours.

One option: the barbell curl and skullcrusher that close Upper Power can be dropped if you are short on time, since the hypertrophy day trains arms again later in the week.

Everything stays editable after you load it: swap a movement, change a set count, or reorder the day, and the change applies across the whole program.

Start PHUL

Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick Powerbuilding, then choose PHUL from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.

Load PHUL free →