PHUL (Power Hypertrophy Upper Lower)

PHUL (Power Hypertrophy Upper Lower) was created by Brandon Campbell and published on Muscle & Strength. It is an intermediate program for lifters who want to get stronger and bigger at the same time. Every muscle is trained twice a week: once heavy, for strength, and once with moderate weights and higher reps, for size.

The week Four days a week, in this order:

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Off
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Days 6 and 7: Off

Power days are built on low-rep compound lifts (3-5 reps for bench, row, squat and deadlift). Hypertrophy days use 8-15 reps.

Sets Campbell gives most exercises a range of sets (3-4, or 2-3, or 3-5 on the leg press). This program lists the top of each range. When you are new to the program, start at the bottom of the range and skip the last set until you are used to the workload.

Effort Leave at least one rep in the tank on every set. Heavy sets should be a struggle, but you should still make your target reps. Don't train to failure.

Progression Use progressive overload: when you reach the top of an exercise's rep range on all sets, add weight next session. Strength gained on the power days should carry over to heavier weights on the hypertrophy days.

Exercise choices Keep the main compound lifts as they are. Accessories can be swapped for similar exercises. Calves on the power day are listed as standing calf raises; any calf exercise works. Ab work can be added at the end of any session or on off days.

The program runs 12 weeks. Run it longer for as long as you are still progressing.