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The program

PHUL (Power Hypertrophy Upper Lower)

A four-day upper/lower plan with power and hypertrophy sessions over 12 weeks. Choose working weights for the reps shown; no max required.

Schedule
4 days/week
Length
12 weeks
Main lifts
8

What you’ll train

The main movements in this program.

  • Bench Press
  • Overhead Press
  • Barbell Row
  • Lat Pulldown
  • Squat
  • Deadlift
  • Leg Press
  • Romanian Deadlift
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

Choose a working weight for the reps shown in each workout. Different rep targets get their own starting-weight choice. Review the program guide for this template's load and progression rules.

General strength plan

Upper/lower strength and muscle

Lifters who want lower-rep and higher-rep sessions and can choose appropriate working loads.

Before choosing this plan

Requires a pulldown station and leg press as well as barbell equipment. Repeated movements have different rep targets across the week.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Lat pulldown station
  • Leg press

Progression in this app

Choose and log working weights for the prescribed reps. Review them as performance changes; the template does not automatically implement double progression or a deload.

About this template

A reduced exercise selection with fixed rep targets, inspired by PHUL. Movements use chosen working loads rather than percentages of a one-rep max. Different rep targets are guided separately.

Methodology and sources

Read the program guide Brandon Campbell: PHUL

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 2

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 3

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 4

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 5

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 6

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 7

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 8

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 9

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 10

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 11

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking

Week 12

4 sessions

Day 1 · Upper Power

Bench Press main

  • 3 × 3 · Choose a comfortable working weightworking

    Rest 3:00

Overhead Press main

  • 3 × 5 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 5 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 6 · Choose a comfortable working weightworking

Day 2 · Lower Power

Squat main

  • 3 × 3 · Choose a comfortable working weightworking

Deadlift main

  • 2 × 3 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 8 · Choose a comfortable working weightworking

Day 3 · Upper Hypertrophy

Bench Press main

  • 3 × 8 · Choose a comfortable working weightworking

Overhead Press main

  • 3 × 10 · Choose a comfortable working weightworking

Barbell Row main

  • 3 × 8 · Choose a comfortable working weightworking

Lat Pulldown main

  • 3 × 10 · Choose a comfortable working weightworking

Day 4 · Lower Hypertrophy

Squat main

  • 3 × 8 · Choose a comfortable working weightworking

Romanian Deadlift main

  • 3 × 10 · Choose a comfortable working weightworking

Leg Press main

  • 3 × 12 · Choose a comfortable working weightworking