PHUL 12 Weeks
By Brandon Campbell Diamond · With Permission
Also known as: phul · phul spreadsheet · phul 12 week · power hypertrophy upper lower · basement barbell
Brandon Campbell Diamond's own 12-week PHUL. Two power days run bench, row, squat and deadlift off your max in three blocks, fives, then fours, then triples, each ending in a lighter deload week. Two hypertrophy days build size with rep ranges at a set effort. Retest your maxes after week 12 and run it again.
Free to use · auto progression, rest timers & PR tracking built in
Brandon Campbell Diamond
Brandon Campbell Diamond, widely known as Basement Brandon on YouTube and Instagram, has been making fitness content for around 15 years and building home gyms since 2015. A powerlifter with around 15 sanctioned meets behind him, including USAPL Raw Nationals, he wrote the legendary original PHUL program and now offers free programs and meet-day tools on his site, Basement Barbell.
What is PHUL 12 Weeks?
This is PHUL the way its author runs it today. Brandon Campbell Diamond wrote Power Hypertrophy Upper Lower, and his current Basement Barbell spreadsheet turns the four-day split into a 12-week plan. The week still has the same shape: Upper Power and Lower Power early in the week, then Upper Hypertrophy and Lower Hypertrophy. What changes is how the heavy work is loaded. Bench press, bent over row, squat and deadlift each get a target weight worked out from your max, and the overhead press follows its own lighter column.
The 12 weeks fall into three blocks of four. Block 1 builds with sets of five at 75 to 80 percent, block 2 moves to fours at 80 to 85 percent, and block 3 peaks with triples at 85 to 90 percent. The fourth week of every block is a deload, with fewer sets and lighter weights, so you start the next block fresh. Durata carries every week of the sheet exactly as Brandon wrote it, including the set counts that rise and fall from week to week.
Is PHUL 12 Weeks right for you?
It suits a lifter with some training behind them who wants strength and size at the same time and likes knowing exactly what the bar should weigh. You need a reasonable estimate of your max on five lifts before you start; Brandon's sheet works one out from a recent hard set if you don't know your 1RM. If you would rather add weight session to session without thinking in percentages, the original PHUL in Durata does that. If you are brand new, Brandon suggests starting at the low end of the set counts and adding sets as you recover.
How progression works
On the main lifts the percentages do the work. Your max stays the same for all 12 weeks, and each week's target is that week's percentage of it, so the bar gets heavier as the blocks move from fives to triples. If the bar slows right down on a main lift, Brandon's advice is to take 5% off for that session. If you miss reps, finish the session and repeat that weight next time; if it happens two weeks running, lower that lift's max by 5%. After week 12, test or re-estimate your maxes and run it again with the new numbers.
Everything else runs on effort and rep ranges. Each week sets an RPE: 8 in the first week of a block, 8 to 9 in the second (Durata shows 8.5), 9 in the third, and a light RPE 6 on the deload. Pick a weight you can take to the range with a rep or two in the tank, and add weight once every set reaches the top of the range. The leg curl appears on both lower days at different rep ranges, so Durata keeps a separate weight for each.
Durata runs this progression for you — every session's weights are computed from your training maxes.
PHUL 12 Weeks — every set, every session
Percentages are of your training max (TM).
Week 14 sessions
Upper Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 @ 75% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×6–10 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 3×5 @ 75% | 3:00 |
| Lat Pulldown (Cable) | 3×6–10 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×8 @ 70% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 8 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 8 | 1:30 |
Lower Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 @ 75% | 3:00 |
| Deadlift (Barbell) | 3×5 @ 75% | 3:00 |
| Leg Press (Machine) | 3×10–15 RPE 8 | 2:00 |
| Lying Leg Curl (Machine) | 3×6–10 RPE 8 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8 | 1:30 |
Upper Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Chest Fly (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 RPE 8 | 1:30 |
| Dumbbell Row | 3×8–12 RPE 8 | 1:30 |
| Lateral Raise (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Triceps Extension (Cable) | 3×8–12 RPE 8 | 1:30 |
Lower Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 RPE 8 | 2:00 |
| Lunge (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Leg Extension (Machine) | 3×10–15 RPE 8 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–15 RPE 8 | 1:30 |
| Seated Calf Raise | 3×8–12 RPE 8 | 1:30 |
| Calf Press (Machine) | 3×8–12 RPE 8 | 1:30 |
Week 24 sessions
Upper Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×5 @ 77.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×6–10 RPE 8.5 | 2:00 |
| Bent Over Row (Barbell) | 4×5 @ 77.5% | 3:00 |
| Lat Pulldown (Cable) | 3×6–10 RPE 8.5 | 2:00 |
| Overhead Press (Barbell) | 3×8 @ 70% | 2:30 |
| Bicep Curl (Barbell) | 2×6–10 RPE 8.5 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 8.5 | 1:30 |
Lower Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 77.5% | 4:00 |
| Deadlift (Barbell) | 4×5 @ 77.5% | 4:00 |
| Leg Press (Machine) | 3×10–15 RPE 8.5 | 2:00 |
| Lying Leg Curl (Machine) | 3×6–10 RPE 8.5 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8.5 | 1:30 |
Upper Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 RPE 8.5 | 2:00 |
| Chest Fly (Dumbbell) | 3×8–12 RPE 8.5 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 RPE 8.5 | 1:30 |
| Dumbbell Row | 3×8–12 RPE 8.5 | 1:30 |
| Lateral Raise (Dumbbell) | 3×8–12 RPE 8.5 | 1:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 RPE 8.5 | 1:30 |
| Triceps Extension (Cable) | 3×8–12 RPE 8.5 | 1:30 |
Lower Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 RPE 8.5 | 2:00 |
| Lunge (Barbell) | 3×8–12 RPE 8.5 | 2:00 |
| Leg Extension (Machine) | 3×10–15 RPE 8.5 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–15 RPE 8.5 | 1:30 |
| Seated Calf Raise | 3×8–12 RPE 8.5 | 1:30 |
| Calf Press (Machine) | 3×8–12 RPE 8.5 | 1:30 |
Week 34 sessions
Upper Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 4×6–10 RPE 9 | 2:00 |
| Bent Over Row (Barbell) | 3×5 @ 80% | 3:00 |
| Lat Pulldown (Cable) | 4×6–10 RPE 9 | 2:00 |
| Overhead Press (Barbell) | 3×7 @ 72.5% | 3:00 |
| Bicep Curl (Barbell) | 3×6–10 RPE 9 | 1:30 |
| Skullcrusher (Barbell) | 3×6–10 RPE 9 | 1:30 |
Lower Power — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 @ 80% | 5:00 |
| Deadlift (Barbell) | 3×5 @ 80% | 5:00 |
| Leg Press (Machine) | 4×10–15 RPE 9 | 2:00 |
| Lying Leg Curl (Machine) | 4×6–10 RPE 9 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 9 | 1:30 |
Upper Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Chest Fly (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×8–12 RPE 9 | 1:30 |
| Dumbbell Row | 4×8–12 RPE 9 | 1:30 |
| Lateral Raise (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Incline Curl (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Triceps Extension (Cable) | 4×8–12 RPE 9 | 1:30 |
Lower Hypertrophy — Build
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×8–12 RPE 9 | 2:00 |
| Lunge (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Leg Extension (Machine) | 4×10–15 RPE 9 | 1:30 |
| Lying Leg Curl (Machine) | 4×10–15 RPE 9 | 1:30 |
| Seated Calf Raise | 4×8–12 RPE 9 | 1:30 |
| Calf Press (Machine) | 4×8–12 RPE 9 | 1:30 |
Week 44 sessions
Upper Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×5 @ 65% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×6–10 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×5 @ 65% | 3:00 |
| Lat Pulldown (Cable) | 2×6–10 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 2×6 @ 60% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 6 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 6 | 1:30 |
Lower Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×5 @ 65% | 3:00 |
| Deadlift (Barbell) | 2×5 @ 65% | 3:00 |
| Leg Press (Machine) | 2×10–15 RPE 6 | 2:00 |
| Lying Leg Curl (Machine) | 2×6–10 RPE 6 | 1:30 |
| Standing Calf Raise (Barbell) | 2×6–10 RPE 6 | 1:30 |
Upper Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Chest Fly (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 RPE 6 | 1:30 |
| Dumbbell Row | 2×8–12 RPE 6 | 1:30 |
| Lateral Raise (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Incline Curl (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Triceps Extension (Cable) | 2×8–12 RPE 6 | 1:30 |
Lower Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 2×8–12 RPE 6 | 2:00 |
| Lunge (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Leg Extension (Machine) | 2×10–15 RPE 6 | 1:30 |
| Lying Leg Curl (Machine) | 2×10–15 RPE 6 | 1:30 |
| Seated Calf Raise | 2×8–12 RPE 6 | 1:30 |
| Calf Press (Machine) | 2×8–12 RPE 6 | 1:30 |
Week 54 sessions
Upper Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×4 @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×6–10 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 3×4 @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×6–10 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×7 @ 72.5% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 8 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 8 | 1:30 |
Lower Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×4 @ 80% | 3:00 |
| Deadlift (Barbell) | 3×4 @ 80% | 3:00 |
| Leg Press (Machine) | 3×10–15 RPE 8 | 2:00 |
| Lying Leg Curl (Machine) | 3×6–10 RPE 8 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8 | 1:30 |
Upper Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Chest Fly (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 RPE 8 | 1:30 |
| Dumbbell Row | 3×8–12 RPE 8 | 1:30 |
| Lateral Raise (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Triceps Extension (Cable) | 3×8–12 RPE 8 | 1:30 |
Lower Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 RPE 8 | 2:00 |
| Lunge (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Leg Extension (Machine) | 3×10–15 RPE 8 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–15 RPE 8 | 1:30 |
| Seated Calf Raise | 3×8–12 RPE 8 | 1:30 |
| Calf Press (Machine) | 3×8–12 RPE 8 | 1:30 |
Week 64 sessions
Upper Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×4 @ 82.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 4×6–10 RPE 8.5 | 2:00 |
| Bent Over Row (Barbell) | 4×4 @ 82.5% | 3:00 |
| Lat Pulldown (Cable) | 4×6–10 RPE 8.5 | 2:00 |
| Overhead Press (Barbell) | 3×7 @ 75% | 2:30 |
| Bicep Curl (Barbell) | 3×6–10 RPE 8.5 | 1:30 |
| Skullcrusher (Barbell) | 3×6–10 RPE 8.5 | 1:30 |
Lower Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×4 @ 82.5% | 4:00 |
| Deadlift (Barbell) | 4×4 @ 82.5% | 4:00 |
| Leg Press (Machine) | 4×10–15 RPE 8.5 | 2:00 |
| Lying Leg Curl (Machine) | 4×6–10 RPE 8.5 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8.5 | 1:30 |
Upper Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×8–12 RPE 8.5 | 2:00 |
| Chest Fly (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×8–12 RPE 8.5 | 1:30 |
| Dumbbell Row | 4×8–12 RPE 8.5 | 1:30 |
| Lateral Raise (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Seated Incline Curl (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Triceps Extension (Cable) | 4×8–12 RPE 8.5 | 1:30 |
Lower Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×8–12 RPE 8.5 | 2:00 |
| Lunge (Barbell) | 4×8–12 RPE 8.5 | 2:00 |
| Leg Extension (Machine) | 4×10–15 RPE 8.5 | 1:30 |
| Lying Leg Curl (Machine) | 4×10–15 RPE 8.5 | 1:30 |
| Seated Calf Raise | 4×8–12 RPE 8.5 | 1:30 |
| Calf Press (Machine) | 4×8–12 RPE 8.5 | 1:30 |
Week 74 sessions
Upper Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×4 @ 85% | 3:00 |
| Incline Bench Press (Dumbbell) | 4×6–10 RPE 9 | 2:00 |
| Bent Over Row (Barbell) | 3×4 @ 85% | 3:00 |
| Lat Pulldown (Cable) | 4×6–10 RPE 9 | 2:00 |
| Overhead Press (Barbell) | 3×6 @ 77.5% | 3:00 |
| Bicep Curl (Barbell) | 3×6–10 RPE 9 | 1:30 |
| Skullcrusher (Barbell) | 3×6–10 RPE 9 | 1:30 |
Lower Power — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×4 @ 85% | 5:00 |
| Deadlift (Barbell) | 3×4 @ 85% | 5:00 |
| Leg Press (Machine) | 4×10–15 RPE 9 | 2:00 |
| Lying Leg Curl (Machine) | 4×6–10 RPE 9 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 9 | 1:30 |
Upper Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Chest Fly (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×8–12 RPE 9 | 1:30 |
| Dumbbell Row | 4×8–12 RPE 9 | 1:30 |
| Lateral Raise (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Incline Curl (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Triceps Extension (Cable) | 4×8–12 RPE 9 | 1:30 |
Lower Hypertrophy — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×8–12 RPE 9 | 2:00 |
| Lunge (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Leg Extension (Machine) | 4×10–15 RPE 9 | 1:30 |
| Lying Leg Curl (Machine) | 4×10–15 RPE 9 | 1:30 |
| Seated Calf Raise | 4×8–12 RPE 9 | 1:30 |
| Calf Press (Machine) | 4×8–12 RPE 9 | 1:30 |
Week 84 sessions
Upper Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4 @ 67.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×6–10 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×4 @ 67.5% | 3:00 |
| Lat Pulldown (Cable) | 2×6–10 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 2×6 @ 62.5% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 6 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 6 | 1:30 |
Lower Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4 @ 67.5% | 3:00 |
| Deadlift (Barbell) | 2×4 @ 67.5% | 3:00 |
| Leg Press (Machine) | 2×10–15 RPE 6 | 2:00 |
| Lying Leg Curl (Machine) | 2×6–10 RPE 6 | 1:30 |
| Standing Calf Raise (Barbell) | 2×6–10 RPE 6 | 1:30 |
Upper Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Chest Fly (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 RPE 6 | 1:30 |
| Dumbbell Row | 2×8–12 RPE 6 | 1:30 |
| Lateral Raise (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Incline Curl (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Triceps Extension (Cable) | 2×8–12 RPE 6 | 1:30 |
Lower Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 2×8–12 RPE 6 | 2:00 |
| Lunge (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Leg Extension (Machine) | 2×10–15 RPE 6 | 1:30 |
| Lying Leg Curl (Machine) | 2×10–15 RPE 6 | 1:30 |
| Seated Calf Raise | 2×8–12 RPE 6 | 1:30 |
| Calf Press (Machine) | 2×8–12 RPE 6 | 1:30 |
Week 94 sessions
Upper Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3 @ 85% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×6–10 RPE 8 | 2:00 |
| Bent Over Row (Barbell) | 3×3 @ 85% | 3:00 |
| Lat Pulldown (Cable) | 3×6–10 RPE 8 | 2:00 |
| Overhead Press (Barbell) | 2×6 @ 77.5% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 8 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 8 | 1:30 |
Lower Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 85% | 3:00 |
| Deadlift (Barbell) | 3×3 @ 85% | 3:00 |
| Leg Press (Machine) | 3×10–15 RPE 8 | 2:00 |
| Lying Leg Curl (Machine) | 3×6–10 RPE 8 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8 | 1:30 |
Upper Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Chest Fly (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 RPE 8 | 1:30 |
| Dumbbell Row | 3×8–12 RPE 8 | 1:30 |
| Lateral Raise (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Seated Incline Curl (Dumbbell) | 3×8–12 RPE 8 | 1:30 |
| Triceps Extension (Cable) | 3×8–12 RPE 8 | 1:30 |
Lower Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 RPE 8 | 2:00 |
| Lunge (Barbell) | 3×8–12 RPE 8 | 2:00 |
| Leg Extension (Machine) | 3×10–15 RPE 8 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–15 RPE 8 | 1:30 |
| Seated Calf Raise | 3×8–12 RPE 8 | 1:30 |
| Calf Press (Machine) | 3×8–12 RPE 8 | 1:30 |
Week 104 sessions
Upper Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×3 @ 87.5% | 3:00 |
| Incline Bench Press (Dumbbell) | 4×6–10 RPE 8.5 | 2:00 |
| Bent Over Row (Barbell) | 4×3 @ 87.5% | 3:00 |
| Lat Pulldown (Cable) | 4×6–10 RPE 8.5 | 2:00 |
| Overhead Press (Barbell) | 3×6 @ 80% | 2:30 |
| Bicep Curl (Barbell) | 3×6–10 RPE 8.5 | 1:30 |
| Skullcrusher (Barbell) | 3×6–10 RPE 8.5 | 1:30 |
Lower Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×3 @ 87.5% | 4:00 |
| Deadlift (Barbell) | 4×3 @ 87.5% | 4:00 |
| Leg Press (Machine) | 4×10–15 RPE 8.5 | 2:00 |
| Lying Leg Curl (Machine) | 4×6–10 RPE 8.5 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 8.5 | 1:30 |
Upper Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×8–12 RPE 8.5 | 2:00 |
| Chest Fly (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×8–12 RPE 8.5 | 1:30 |
| Dumbbell Row | 4×8–12 RPE 8.5 | 1:30 |
| Lateral Raise (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Seated Incline Curl (Dumbbell) | 4×8–12 RPE 8.5 | 1:30 |
| Triceps Extension (Cable) | 4×8–12 RPE 8.5 | 1:30 |
Lower Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×8–12 RPE 8.5 | 2:00 |
| Lunge (Barbell) | 4×8–12 RPE 8.5 | 2:00 |
| Leg Extension (Machine) | 4×10–15 RPE 8.5 | 1:30 |
| Lying Leg Curl (Machine) | 4×10–15 RPE 8.5 | 1:30 |
| Seated Calf Raise | 4×8–12 RPE 8.5 | 1:30 |
| Calf Press (Machine) | 4×8–12 RPE 8.5 | 1:30 |
Week 114 sessions
Upper Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×3 @ 90% | 3:00 |
| Incline Bench Press (Dumbbell) | 4×6–10 RPE 9 | 2:00 |
| Bent Over Row (Barbell) | 3×3 @ 90% | 3:00 |
| Lat Pulldown (Cable) | 4×6–10 RPE 9 | 2:00 |
| Overhead Press (Barbell) | 3×5 @ 82.5% | 3:00 |
| Bicep Curl (Barbell) | 3×6–10 RPE 9 | 1:30 |
| Skullcrusher (Barbell) | 3×6–10 RPE 9 | 1:30 |
Lower Power — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 90% | 5:00 |
| Deadlift (Barbell) | 3×3 @ 90% | 5:00 |
| Leg Press (Machine) | 4×10–15 RPE 9 | 2:00 |
| Lying Leg Curl (Machine) | 4×6–10 RPE 9 | 1:30 |
| Standing Calf Raise (Barbell) | 4×6–10 RPE 9 | 1:30 |
Upper Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Chest Fly (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×8–12 RPE 9 | 1:30 |
| Dumbbell Row | 4×8–12 RPE 9 | 1:30 |
| Lateral Raise (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Seated Incline Curl (Dumbbell) | 4×8–12 RPE 9 | 1:30 |
| Triceps Extension (Cable) | 4×8–12 RPE 9 | 1:30 |
Lower Hypertrophy — Peak
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×8–12 RPE 9 | 2:00 |
| Lunge (Barbell) | 4×8–12 RPE 9 | 2:00 |
| Leg Extension (Machine) | 4×10–15 RPE 9 | 1:30 |
| Lying Leg Curl (Machine) | 4×10–15 RPE 9 | 1:30 |
| Seated Calf Raise | 4×8–12 RPE 9 | 1:30 |
| Calf Press (Machine) | 4×8–12 RPE 9 | 1:30 |
Week 124 sessions
Upper Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×3 @ 70% | 3:00 |
| Incline Bench Press (Dumbbell) | 2×6–10 RPE 6 | 2:00 |
| Bent Over Row (Barbell) | 2×3 @ 70% | 3:00 |
| Lat Pulldown (Cable) | 2×6–10 RPE 6 | 2:00 |
| Overhead Press (Barbell) | 2×5 @ 65% | 2:00 |
| Bicep Curl (Barbell) | 2×6–10 RPE 6 | 1:30 |
| Skullcrusher (Barbell) | 2×6–10 RPE 6 | 1:30 |
Lower Power — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×3 @ 70% | 3:00 |
| Deadlift (Barbell) | 2×3 @ 70% | 3:00 |
| Leg Press (Machine) | 2×10–15 RPE 6 | 2:00 |
| Lying Leg Curl (Machine) | 2×6–10 RPE 6 | 1:30 |
| Standing Calf Raise (Barbell) | 2×6–10 RPE 6 | 1:30 |
Upper Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Chest Fly (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 RPE 6 | 1:30 |
| Dumbbell Row | 2×8–12 RPE 6 | 1:30 |
| Lateral Raise (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Seated Incline Curl (Dumbbell) | 2×8–12 RPE 6 | 1:30 |
| Triceps Extension (Cable) | 2×8–12 RPE 6 | 1:30 |
Lower Hypertrophy — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 2×8–12 RPE 6 | 2:00 |
| Lunge (Barbell) | 2×8–12 RPE 6 | 2:00 |
| Leg Extension (Machine) | 2×10–15 RPE 6 | 1:30 |
| Lying Leg Curl (Machine) | 2×10–15 RPE 6 | 1:30 |
| Seated Calf Raise | 2×8–12 RPE 6 | 1:30 |
| Calf Press (Machine) | 2×8–12 RPE 6 | 1:30 |
PHUL 12 Weeks — common questions
How is PHUL 12 Weeks different from the original PHUL?
The days and most of the exercises are the same, but the power days are loaded from your max instead of adding weight each session, the plan runs in three blocks of 5s, 4s and 3s, and every fourth week is a deload. Upper Hypertrophy finishes with a cable tricep extension. It is taken straight from Brandon Campbell Diamond's own spreadsheet.
What max should I enter?
Your true one-rep max on bench press, squat, deadlift, bent over row and overhead press. If you don't know it, estimate it from a recent hard set of weight and reps, the way Brandon's sheet does. Week 1 asks for 75 percent of that number for sets of five, so an honest estimate matters more than an optimistic one.
How long are the rests?
Three minutes on bench and row. Squat and deadlift run 3 to 5 minutes, and Durata steps them from 3 to 4 to 5 minutes across each block, back to 3 on the deload; the overhead press does the same from 2 to 3 minutes. Most accessories get 90 seconds to 2 minutes. A session takes about 40–55 minutes.
Can I skip the deload weeks?
Brandon's answer is no. The original program ran 12 straight weeks, and most people who run PHUL long term add a light week every four to six weeks, so this version builds one in at the end of every block.
What happens after week 12?
Week 12 is light. If you want to test a new max, do it at the end of week 12 on the power days, then start again at week 1 with the new numbers.
Is there an app that runs PHUL 12 Weeks for you?
Yes. Durata runs PHUL 12 Weeks as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: PHUL 12 Weeks — Brandon Campbell Diamond, basementbarbell.com
With permission from Brandon Campbell Diamond, who gave Durata permission to carry this program.
Run PHUL 12 Weeks in Durata
Training-max calculation, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
