PHUL
Power Hypertrophy Upper Lower. Two power days (3–5 reps) build strength on the big compounds; two hypertrophy days (8–15 reps) build size. Hits upper and lower body twice per week across four sessions.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
PHUL — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Upper Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3–5 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×6–10 | 2:30 |
| Bent Over Row (Barbell) | 3×3–5 | 2:30 |
| Lat Pulldown (Cable) | 3×6–10 | 2:30 |
| Overhead Press (Barbell) | 2×5–8 | 2:30 |
| Bicep Curl (Barbell) | 2×6–10 | 2:30 |
| Skullcrusher (Barbell) | 2×6–10 | 2:30 |
Lower Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3–5 | 2:30 |
| Deadlift (Barbell) | 3×3–5 | 2:30 |
| Leg Press (Machine) | 3×10–15 | 2:30 |
| Lying Leg Curl (Machine) | 3×6–10 | 2:30 |
| Standing Calf Raise | 4×6–10 | 2:30 |
Upper Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×8–12 | 2:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 2:30 |
| Dumbbell Row | 3×8–12 | 2:30 |
| Lateral Raise (Dumbbell) | 3×8–12 | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
Lower Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:30 |
| Lunge (Barbell) | 3×8–12 | 2:30 |
| Leg Extension (Machine) | 3×10–15 | 2:30 |
| Lying Leg Curl (Machine) | 3×10–15 | 2:30 |
| Seated Calf Raise | 3×8–12 | 2:30 |
| Calf Press (Machine) | 3×8–12 | 2:30 |
Source: PHUL — Brandon Campbell / popular powerbuilding template
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run PHUL in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
