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
| Feature | PHUL | Bro Split |
| Days/Week | 4 | 5–6 |
| Frequency | 2x per muscle | 1x per muscle |
| Volume | Moderate–High (12–18 sets) | Very high per session (15–25+) |
| Strength Training | Integrated (power days) | Minimal |
| Complexity | Moderate | Low |
| Recovery Demand | Moderate | Moderate–High (long sessions) |
| Best For | Beginners & Intermediates | Advanced bodybuilders |
✅ 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?]
