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PHUL Advanced Spreadsheet (6 Day, 13 Week) | LiftVault.com
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To Save: Log in to a Google Account --> File --> Make a Copy - Thanks, LiftVault.com
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How this sheet works:
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This is an advanced 13-week, 6-day powerbuilding variant inspired by PHUL (Power Hypertrophy Upper Lower). It borrows PHUL's idea of pairing heavy power work with higher-rep hypertrophy work, but it is NOT a strict upper/lower split: the power days distribute Squat, Bench, and Deadlift across the week as a full-body wave rather than separating upper and lower sessions. The day names describe what you actually train each session. You train six days a week. Each day has its own tab (Monday through Saturday) with all 13 weeks laid out left to right. The big barbell lifts run off your maxes; the accessory work runs off a starting weight that climbs over the program.
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1. Open the OverviewData tab and enter your 1RM for Squat, Bench, Deadlift, and Shoulder Press in the yellow cells.
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2. Every power-lift target weight fills in for you in the gray cells. The percentage climbs across the 13 weeks, so the bar gets heavier as you go.
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3. On each day tab, work down the exercises. Gray Target cells tell you the weight, Set(s) and Rep(s) tell you the volume.
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4. Log what you actually did in the green Done row under each exercise (for example 225x5). Use it to decide whether to push or hold the next session.
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5. The accessory starting weights are yellow. If a weight is too light or too heavy for you, change the yellow start weight and the rest of that exercise's weeks adjust.
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6. After all 13 weeks, retest or re-estimate your maxes on the Calculators tab, update the yellow cells, and run it again.
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Program notes:
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Power days use low reps at high percentages. Leave a rep or two in the tank in the early weeks and dig in during the heavy weeks near the end.
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Hypertrophy days use a tempo code (TUT) and a rest-per-set target (RPS) so the accessory work stays honest. Slow the eccentric and keep rest tight.
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Where a set scheme reads 3 + AMRAP, do the prescribed straight sets, then take a final set for as many reps as possible and log that number.
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Program popularized by Brandon Campbell. This 13-week advanced build is by J. Bui. Free program write-up: https://www.muscleandstrength.com/workouts/phul-workout
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Spreadsheet built by LiftVault.com. Free programs at https://liftvault.com
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Cell colors:
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YELLOW: set these once (your maxes, rounding, starting weights)
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GREEN: log your training here (reps, weights you hit)
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GRAY: calculated for you (no need to edit)
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