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The program

PHUL

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

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
12 weeks
Main lifts
8

What you’ll train

The main movements in this program.

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.

Spreadsheet & Calculator

Download the PHUL (Power Hypertrophy Upper Lower) spreadsheet · Plan your PHUL (Power Hypertrophy Upper Lower) schedule

Choose your working weights for each exercise, track sets and reps across all 12 weeks, download the sheet, or track it free in your browser.

Select weight unit and options:
Working-weight program: choose comfortable loads for each exercise and log your sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Upper PowerBench Press33————
Upper PowerOverhead Press35————
Upper PowerBarbell Row35————
Upper PowerLat Pulldown36————
Lower PowerSquat33————
Lower PowerDeadlift23————
Lower PowerLeg Press38————
Upper HypertrophyBench Press38————
Upper HypertrophyOverhead Press310————
Upper HypertrophyBarbell Row38————
Upper HypertrophyLat Pulldown310————
Lower HypertrophySquat38————
Lower HypertrophyRomanian Deadlift310————
Lower HypertrophyLeg Press312————
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Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Read Guide Track this program free

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

How progression works

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