Strength and size like Vegeta in his gravity chamber: two days of pure power (heavy compounds, 3–5 reps) and two of hypertrophy (8–12 reps). 4 days per week. Inspired by Brandon Campbell's PHUL.
By Gravity Room
6 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 2.5 | 5 | ||
| 2 | 2.5 | 5 | ||
| 3 | 2.5 | 5 | ||
| 4 | 2.5 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 6 | ||
| 2 | 5 | 6 | ||
| 3 | 5 | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 2.5 | 5 | ||
| 2 | 2.5 | 5 | ||
| 3 | 2.5 | 5 | ||
| 4 | 2.5 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 20 | 6 | ||
| 2 | 20 | 6 | ||
| 3 | 20 | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 2.5 | 5 | ||
| 2 | 2.5 | 5 | ||
| 3 | 2.5 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 20 | 6 | ||
| 2 | 20 | 6 | ||
| 3 | 20 | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 20 | 6 | ||
| 2 | 20 | 6 | ||
| 3 | 20 | 6 |
PHUL runs 4 days per week: two power days and two hypertrophy days, each split into upper and lower body sessions.
Power days use heavy compound lifts in the 3-5 rep range to build strength, while hypertrophy days use 8-12 reps to drive muscle growth.
Yes. PHUL is an intermediate-level program, based on Brandon Campbell's Power Hypertrophy Upper Lower split, that combines strength and size work across 4 weekly sessions.
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