PHAT
Power work and dedicated hypertrophy sessions, with a recovery demand worth taking seriously.
PHULWorkout calculator.
The full four-day week with your loads on the main lifts. PHUL publishes no load rule, so a companion double-progression rule adds reps, then weight.
Program by Brandon Campbell · Trainer editorial · Updated
Squat · Week 12, if every session succeeds
105kg
Now: 90 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 12 |
|---|---|---|
| Bench press | 70 kg | 77.5 kg |
| Bent-over row | 60 kg | 67.5 kg |
| Overhead press | 40 kg | 45 kg |
| Squat | 90 kg | 105 kg |
| Deadlift | 110 kg | 125 kg |
| Incline bench press | 55 kg | 60 kg |
| Front squat | 60 kg | 70 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · Days 3, 6 and 7 are rest days
Day 1 · Upper power
- Bench pressWarm-up (kg): 8 at 20 · 5 at 27.5 · 3 at 40 · 2 at 52.5 · 1 at 57.53 × 370 kgrange 3–5
- Incline dumbbell bench press3 × 6–10
- Bent-over rowWarm-up (kg): 8 at 20 · 5 at 22.5 · 3 at 35 · 2 at 45 · 1 at 503 × 360 kgrange 3–5
- Lat pulldown3 × 6–10
- Overhead pressWarm-up (kg): 8 at 20 · 3 at 22.5 · 2 at 30 · 1 at 32.52 × 540 kgrange 5–8
- Barbell curl2 × 6–10
- Skullcrusher2 × 6–10
Day 2 · Lower power
- SquatWarm-up (kg): 8 at 20 · 5 at 35 · 3 at 52.5 · 2 at 67.5 · 1 at 753 × 390 kgrange 3–5
- DeadliftWarm-up (kg): 5 at 60 · 3 at 65 · 2 at 82.5 · 1 at 92.53 × 3110 kgrange 3–5
- Leg press3 × 10–15
- Leg curl3 × 6–10
- Calf raise4 × 6–10
Day 4 · Upper hypertrophy
- Incline bench pressWarm-up (kg): 8 at 20 · 3 at 32.5 · 2 at 40 · 1 at 453 × 855 kgrange 8–12
- Flat dumbbell fly3 × 8–12
- Seated cable row3 × 8–12
- One-arm dumbbell row3 × 8–12
- Dumbbell lateral raise3 × 8–12
- Seated incline dumbbell curl3 × 8–12
- Cable triceps extension3 × 8–12
Day 5 · Lower hypertrophy
- Front squatWarm-up (kg): 8 at 20 · 5 at 22.5 · 3 at 35 · 2 at 45 · 1 at 503 × 860 kgrange 8–12
- Barbell lunge3 × 8–12
- Leg extension3 × 10–15
- Leg curl3 × 10–15
- Seated calf raise3 × 8–12
- Calf press3 × 8–12
How it progresses
Two power days and two hypertrophy days. The source gives 3–4 sets (2–3 for some lifts); the plan uses the lower number because it says to start with less volume.
PHUL publishes no load rule, so the plan uses double progression: one more rep a week until every set reaches the top of the range, then add weight and start again at the bottom. Leave at least one rep in the tank.
If you stall
Repeat the week's target until every set gets it. Add weight only when all sets reach the top of the range.
Warm-up
The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar.
What comes next
Keep the main lifts the same, as the source advises, and keep progressing. For exercises without a weight, choose one that leaves a rep or two in reserve.
Sources
Brandon Campbell's public PHUL; individual exercise choices and set counts remain adjustable.
PHUL by Brandon Campbell · Brandon Campbell / Muscle & Strength
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 4
- Experience
- Intermediate
- Progression
- Rep-range progression
- Focus
- Strength + muscle
Version covered. Brandon Campbell's public PHUL; individual exercise choices and set counts remain adjustable. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- Brandon Campbell / Muscle & StrengthPHUL by Brandon Campbell
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of PHUL does this cover?
Brandon Campbell's public PHUL; individual exercise choices and set counts remain adjustable.
How should I use the PHUL tool?
The full four-day week with your loads on the main lifts. PHUL publishes no load rule, so a companion double-progression rule adds reps, then weight.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.
A different method. A useful comparison.
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A structured introduction to hypertrophy, with a split you can choose around your week.