PHUL vs Bro Split: Which Workout Split Builds More Muscle?

PHUL vs Bro Split: Which Workout Split Builds More Muscle?

When it comes to building muscle and strength, two popular training approaches stand out: PHUL (Power Hypertrophy Upper Lower) and the classic Bro Split.

• PHUL is a 4-day program designed to balance strength and hypertrophy by splitting workouts into upper and lower body sessions.
• The Bro Split is the old-school bodybuilding routine where each workout targets a single muscle group, usually once per week.

Both methods have proven track records — but they’re built on very different philosophies. If you’re deciding between PHUL vs Bro Split, this guide will break down everything you need to know to make the right choice.

🔎 Quick Overview

• PHUL (Power Hypertrophy Upper Lower):
  • 4 days per week
  • 2x upper body, 2x lower body
  • Combines heavy compound lifts with hypertrophy volume
  • Balanced frequency (2x per muscle per week)
  • Great for beginners and intermediates
• Bro Split:
  • 5–6 days per week
  • One muscle group per session (chest, back, shoulders, arms, legs)
  • High per-session volume
  • Frequency of 1x per muscle per week
  • Favored by advanced or enhanced bodybuilders

🏋️ What Is PHUL?

PHUL, designed by Brandon Campbell, is built around the principle that strength and hypertrophy go hand in hand.

Weekly Layout

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

Key Features of PHUL

• Power days: Heavy compound lifts (bench, squat, deadlift, OHP).
• Hypertrophy days: Higher reps, more accessory volume.
• Frequency: Each muscle trained twice weekly.
• Volume: Moderate to high (12–18 sets per muscle weekly).

👉 PHUL strikes a balance between strength training and muscle growth, making it perfect for naturals and intermediate lifters.

💥 What Is the Bro Split?

The Bro Split is the classic bodybuilding approach: each workout focuses on a single muscle group.

Example 5-Day Bro Split

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Arms
• Friday: Legs
• Saturday: (Optional abs/weak points)
• Sunday: Rest

Key Features of Bro Split

• Per-session volume: 15–25+ sets for one muscle in a single workout.
• Frequency: Once per week per muscle.
• Mind-muscle connection: Plenty of time to focus on form and contraction.
• Isolation-heavy: Strong emphasis on accessory and detail work.

👉 The Bro Split is popular with advanced bodybuilders, especially those who respond well to high per-session volume and can maintain progress with once-a-week frequency.

🔍 PHUL vs Bro Split: Head-to-Head

Training Frequency

• PHUL: 2x per week per muscle.
• Bro Split: 1x per week per muscle.

👉 Winner: PHUL — higher frequency supports natural lifters.

Training Volume

• PHUL: Moderate-high weekly volume, spread over 4 days.
• Bro Split: Extremely high volume per session, but lower weekly frequency.

👉 Winner: Tie — PHUL for balanced growth, Bro Split for specialization.

Strength Development

• PHUL: Built-in power days → consistent strength progress.
• Bro Split: Little emphasis on progressive strength training.

👉 Winner: PHUL

Hypertrophy Potential

• PHUL: Combines strength + hypertrophy work, ideal for sustained growth.
• Bro Split: Still effective, especially for advanced or enhanced lifters.

👉 Winner: Depends — PHUL for most lifters, Bro Split for advanced bodybuilders.

Recovery Demands

• PHUL: Moderate, easier to recover with 3 rest days.
• Bro Split: Recovery between sessions is easier, but workouts are long.

👉 Winner: Bro Split (per muscle recovery), PHUL (systemic recovery).

Complexity

• PHUL: Structured progression with power + hypertrophy days.
• Bro Split: Simple and easy to follow.

👉 Winner: Bro Split (simplicity).

Lifestyle Fit

• PHUL: 4 days per week, very manageable for most people.
• Bro Split: Requires 5–6 days per week consistently.

👉 Winner: PHUL (more realistic for busy lifters).

📊 Side-by-Side Comparison Table

✅ Which Program Should You Choose?

Choose PHUL if:

• You’re a beginner or intermediate lifter.
• You want to build both strength and size.
• You prefer shorter, more efficient workouts (4 days).
• You need more frequent stimulation for growth.

Choose Bro Split if:

• You’re an advanced bodybuilder focusing purely on hypertrophy.
• You thrive on high per-session volume.
• You enjoy longer, pump-focused workouts.
• You have the time to train 5–6 days a week.

⚡ PHUL vs Bro Split: Final Verdict

Both programs can build muscle, but the right choice depends on your level and goals:

• PHUL → Best for most lifters, especially beginners and intermediates who want a mix of strength and hypertrophy with sustainable progression.
• Bro Split → Best for advanced bodybuilders who want to maximize per-session volume and don’t need higher frequency to grow.

👉 If you’re unsure, start with PHUL. It’s more balanced, time-efficient, and better suited for natural lifters.

🔗 Next Steps:

• Read the [PHUL Workout Program Guide]
• Read the [Bro Split Program Guide]
• Compare [PHAT vs Bro Split: Which Builds More Muscle?]