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
PHUL doesn't use a 1RM during setup. Guided setup lets you establish starting weights for each rep target in your first workout. For both barbell movements and accessories (such as leg press and pulldowns), choose working loads directly. Lower-rep power days and higher-rep hypertrophy days use different loads even for the same lift.
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.
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. Record your completed work accurately.
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.