Our PHUL plan supplies 12 weeks at four days per week, labeled Intermediate. It combines lower-rep upper/lower days with higher-rep upper/lower days. This is a reduced adaptation of PHUL, with fewer exercises and fixed rep targets.
Brandon Campbell's published PHUL routine explains the four-day approach and includes a larger exercise selection with set and rep ranges. Use that source for the original; the table below describes what Strength Programs actually supplies.
The supplied week
| Day | Working sets |
|---|---|
| Upper Power | Bench 3×3, overhead press 3×5, row 3×5, pulldown 3×6 |
| Lower Power | Squat 3×3, deadlift 2×3, leg press 3×8 |
| Upper Hypertrophy | Bench 3×8, overhead press 3×10, row 3×8, pulldown 3×10 |
| Lower Hypertrophy | Squat 3×8, Romanian deadlift 3×10, leg press 3×12 |
This week repeats throughout the block. Equipment includes a barbell, rack with safeties, bench, pulldown station and leg press. Check access to the machines before choosing this plan.
Choose weights for the actual rep target
Guided setup lets you establish starting weights in your first workout. Enter and log a working load rather than inventing a one-rep max for a machine or assuming a hidden percentage. Lower-rep and higher-rep sessions can require different loads even when the exercise name is the same.
The app guides different rep targets separately: choosing a power-day weight for three reps does not automatically fill the eight-rep hypertrophy target. Review your chosen load against the day's full prescription. This working-load version does not require one-rep maxes for PHUL movements.
Progression and scope
Log actual weights and reps and adjust working loads as your performance changes. There is no automatic double-progression system or planned deload hidden behind this template. Misses are information for your next load decision, not a reason to automatically increase weight. Guided weights remain user-controlled.
At week 12, review your log before repeating the plan. The repeated weekly structure does not guarantee a particular change in strength or size. If you want fewer weekly sessions, compare the available plans in the program selection guide.