Power + Hypertrophy Upper/Lower

A four-day upper/lower split that pairs two strength-focused "power" days with two volume-focused "hypertrophy" days across the same muscle groups. Power days train upper and lower body with heavy compounds in the low-rep range. Hypertrophy days return to the same body parts two or three days later with moderate-rep accessory volume.

Intermediate lifters who want to build both strength and size in the same block rather than alternating between cut and bulk programmes. Best when you can commit to four training days a week and recover well from mixed low-rep and moderate-rep work.

Monday (Upper Power): barbell bench 3-5, incline dumbbell press 6-10, bent-over row 3-5, lat pulldown 6-10, overhead press 5-8, barbell curl and skullcrusher 6-10. Tuesday (Lower Power): squat and deadlift 3-5, leg press 10-15, leg curl 6-10, calves 6-10. Thursday (Upper Hypertrophy): incline barbell bench, dumbbell flye, seated cable row, one-arm dumbbell row, lateral raise, incline curl, cable triceps extension — all 8-12. Friday (Lower Hypertrophy): front squat and barbell lunge 8-12, leg extension and leg curl 10-15, two calf movements 8-12.

Campbell publishes rep ranges and "progressive overload" rather than a per-session weight jump, so VALDA supplies its own default: the power-day barbell lifts step 2.5 kg per session, the deadlift 5 kg and dumbbell work 2 kg. Those are our numbers, not his — he names none — and you can set your own rate per lift in programme management. Hypertrophy-day work uses rep-then-weight progression: hit the top of the rep range across all prescribed sets, then add weight the next time and work back up. Campbell publishes no deload and no stall rule, so this entry does not state one — backing a stuck lift off is your judgement, and nothing here will do it for you.

PHUL was designed by Brandon Campbell and published at Muscle & Strength as a four-day hybrid of strength and hypertrophy training. VALDA follows the published exercise selection and rep ranges, and adapts the progression structure for use inside the app, but does not claim authorship of the method.