Plans
Power & Hypertrophy 6-Day (PHUL)
This six-day version expands Brandon Campbell’s PHUL routine published in 2013. The first four sessions retain the familiar Upper Power, Lower Power, Upper Hypertrophy, and Lower Hypertrophy structure, while a second upper/lower hypertrophy pair increases training frequency and weekly volume. The additional six-day structure and automatic progression rules are hitPR adaptations, not part of the verified original template.
Who is this plan for?
- Experienced lifters who can reliably train six days per week
- Comfortable with barbell bench press, barbell squat, barbell deadlift, barbell bent over row, and barbell overhead press
- Already accustomed to higher-volume upper/lower training and three weekly exposures per body half
- Full gym with a barbell, dumbbells, cables, leg machines, and a pull-up station
How it works
- Six-Day Rotation: Upper Power, Lower Power, Upper Hypertrophy 1, Lower Hypertrophy 1, Upper Hypertrophy 2, Lower Hypertrophy 2. Upper and lower body are each trained three times per week.
- Power Days: barbell bench press and barbell bent over row, plus barbell squat and barbell deadlift, anchor the heavy work at 3–5 reps. The remaining movements use exercise-specific ranges from 5 to 15 reps.
- Hypertrophy Days: The first upper/lower pair stays close to Campbell’s published exercise selection and rep ranges. The second pair is a hitPR extension adding more pressing, pulling, shoulder, arm, and lower-body work, mostly in the 8–15 rep range.
- hitPR Progression: Weighted exercises use double progression within their individual rep ranges: build reps first, then add load and restart at the bottom. The pull-up increases reps instead.
- Failed Targets and Adaptation: For weighted exercises, hitPR reduces load by 10% after three failed targets; the pull-up reduces its rep requirement by two. Campbell does not prescribe a fixed double-progression or deload algorithm, so these rules are hitPR’s implementation.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Plan Structure
7 exercises · 19 sets
~54 min
5 exercises · 16 sets
~43 min
7 exercises · 21 sets
~51 min
6 exercises · 18 sets
~43 min
6 exercises · 18 sets
~47 min
5 exercises · 16 sets
~43 min
Based on Brandon Campbell’s “Power Hypertrophy Upper Lower (P.H.U.L.) Workout,” published in 2013 on Muscle & Strength. The six-day structure, additional hypertrophy sessions, and automatic progression rules are hitPR adaptations. hitPR is not affiliated with Brandon Campbell or Muscle & Strength.
Original program on Muscle & StrengthTalk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.