PHUL — Power Hypertrophy Upper Lower

Brandon Campbell's 4-day split: 2 power days + 2 hypertrophy days. Upper/lower structure, balanced volume and intensity.

The source app labels this plan as Intermediate and places it in Hypertrophy.

4 training days per week: Upper Power, Lower Power, Upper Hyp., Lower Hyp..

• Bench Press
• Pendlay Row
• Overhead Press
• Pull-Up
• Barbell Curl
• Rope Triceps Pressdown
• Back Squat
• Deadlift
• Leg Press
• Lying Leg Curl
• Standing Calf Raise
• Incline Barbell Bench Press
• Seated Cable Row
• Seated Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Hammer Curl
• Overhead Rope Triceps Extension
• Front Squat

• Upper Power: 60 min, 6 exercises
• Lower Power: 60 min, 5 exercises
• Upper Hypertrophy: 65 min, 6 exercises
• Lower Hypertrophy: 65 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.