Power + Hypertrophy 5-Day

The five-day version of PHUL. Keeps the same Upper Power / Lower Power / Upper Hypertrophy / Lower Hypertrophy structure across the first four days, then adds a fifth session dedicated to arms — biceps, triceps, and forearm volume. Suited to lifters who want dedicated arm specialisation without sacrificing the four-day body-part frequency of the original.

Intermediate lifters who have run PHUL four-day and want more isolated arm volume, or naturally-thin-armed lifters who need direct arm work to make the rest of the programme pay off. Best when you can train five days without cutting into recovery on the big lifts.

Days 1-4 are the published PHUL exactly: Upper Power (bench 3-5, incline dumbbell press 6-10, row 3-5, lat pulldown 6-10, overhead press 5-8, curl and skullcrusher 6-10), Lower Power (squat and deadlift 3-5, leg press 10-15, leg curl and calves 6-10), Upper Hypertrophy (8-12 throughout), Lower Hypertrophy (8-15 throughout). Day 5 is arms: barbell and dumbbell curls, close-grip bench, skullcrushers, cable extensions, and forearm work in the 8-15 range.

Campbell publishes no per-lift figure, so the rates are VALDA's own default: power-day barbell lifts step 2.5 kg per session, the deadlift 5 kg and dumbbell work 2 kg. Set your own rate per lift in programme management if you want any of them moving differently. Hypertrophy-day and arm-day work use rep-then-weight progression: hit the top of the prescribed rep range across all sets, then add weight. 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 published by Brandon Campbell at Muscle & Strength as a FOUR-day routine. Days 1-4 here follow that published routine. The fifth arm day is a VALDA addition for lifters who want dedicated arm volume — it is not part of Campbell's programme, and running the four-day version is the faithful way to run PHUL.