Brandon Campbell

ABOUT THE PROGRAMCampbell PRS is a no-nonsense, heavy-hitting 4-5 days per week, 12-week strength program designed to help you build real power in the big four: squat, bench press, deadlift, and overhead press. If you’re not serious about chasing PRs, this program isn’t for you.This program is for lifters who know their way around a barbell: intermediate and advanced athletes who understand weight selection, recovery, and how to tweak their training based on their own needs. You’ll have room to adjust your accessory movements and intensity based on your own weak points. Campbell PRS encourages you to train smart and hard, not mindlessly.PROGRAM OVERVIEWThe 12 weeks are broken into 4 different sections (3 training phases and 1 peaking phase). Each of these 4 phases takes 3 weeks to run.The 3 training phases are set up as follows:<ul><li>Phase 1: Average Intensity, Average Volume</li><li>Phase 2: High Intensity, Low Volume</li><li>Phase 3: Low Intensity, High Volume</li></ul>During each 3-week phase you’ll be doing a different type of training each week for each main lift (we’ll call these blocks). These blocks are broken down into power, reps, and strength (or PRS for short). The type of training rotates each training session within each block.<ul><li>Power Day: Heavier weights, lower reps to build your maximal strength</li><li>Rep Day: Lighter weights, higher reps to build muscular hypertrophy</li><li>Speed Day: Lighter weights, lifted fast to build explosiveness, and double as active recovery</li><li>Overhead Press Day: Although OHP has it's own day, it's also a secondary bench day.</li></ul>After the 9 weeks (3 training phases), the last part of the program includes a 3 week peaking phase to help you reach optimal numbers as well as help decide upon possible openers for a powerlifting competition.WEEKLY SCHEDULECampbell PRS has 4 scheduled workouts per week. Your goal is to get 4 training sessions within 7 days and you have flexibility on how you schedule it within a 7 day period.The recommended workout days are as followed:<ul><li>Day 1: Train</li><li>Day 2: Train</li><li>Day 3: Rest</li><li>Day 4: Train</li><li>Day 5: Train</li><li>Day 6: Rest (Optional 5th day)</li><li>Day 7: Rest</li></ul>Optional 5th dayThe 4 days of training are primarily focused on squat, bench, deadlift, and some accessories. If you're a gym rat where 4 days just isn't enough or if you want to build muscular weak points, you can add a bro day to do "bro" work like curls, calves, shoulders, forearms, etc.<h3 style="margin-left: 0px!important;">ACCESSORY MOVEMENTS</h3>Accessory work planned in the program, but you're welcome to substitute as needed based on your own weaknesses. The goal of these accessories is to focus on barbell-based variations to drive strength in the main lifts.Deadlift Accessories<ul><li>Block Pulls</li><li>Deficit Pulls</li><li>Alternate Stance (Sumo or Conventional)</li><li>Romanian Deadlifts</li><li>Stiff-Leg Deadlifts</li><li>Paused Deadlifts</li></ul>Squat Accessories<ul><li>Front Squats</li><li>Pause Squats</li><li>Alternate Bar Position (High/Low Bar)</li><li>Good Mornings</li></ul>Bench Press Accessories<ul><li>Close Grip Bench</li><li>Wide Grip Bench</li><li>Floor Press</li><li>Spoto Press</li><li>Incline Barbell Bench</li><li>Sling Shot Bench</li><li>JM Press</li></ul><h3 style="margin-left: 0px!important;">PRS PROGRAM FAQ</h3>Rest Time Between SetsFor heavy main compound movements, this usually means 3-5 minutes of rest. Where as on the speed work I might only need 30 seconds or so. As long as you’re resting enough to be able to perform, without resting too long that you feel “cold” it shouldn’t matter too much.Warming UpYou should be at the level now to know how to warm up properly with your progressions. The rep ranges you use for warm ups is up to you, but for the most part I find doing sets of 5 initially, then transitioning to triples, doubles or singles as I get closer to my working weights.NutritionIn order to maximize your results, your best bet is to feed your body what it needs to do so. In most cases this means a caloric surplus. While you can gain strength on a deficit, the results aren’t as optimal and eventually you’ll reach a point of diminishing gains. Lift heavy + eat well = gains.What I’ve found works best for me in terms of macro percentages is roughly 45% carbs, 30% protein and 25% fat. I say roughly b/c on these I allow myself to float some. Meaning that as long as I’m around 5% +/- of my goal percentages I’m ok with that.Other Important Stuff<ul><li>Sleep is important. Make sure you’re getting enough of it.</li><li>What time you train is up to you, do what’s convenient.</li><li>Push yourself on the strength days. Remember we’re using a 95% training max, so have confidence in what you’re capable of!</li><li>If you’re too sore, manipulate your off days.</li><li>Listen to your body.</li><li>Don’t over do the assistance, if your main lifts take a hit, cut down on the extra fluff.</li><li>Use a spotter whenever possible or have some safety equipment in place (spotter arms or whatever).</li><li>Film yourself as much as possible. Seeing yourself back on film helps you pick out weak points and areas of improvement.</li></ul>Brandon's video about Campbell PRS:<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=GDMvA2fagAo">https://www.youtube.com/watch?v=GDMvA2fagAo</a>Brandon's full written program guide:<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.dropbox.com/scl/fo/3wsbgco7qy8gngp60m1ez/AGJ2gEJKx-NQnNu9vvTbJX8?e=1&amp;preview=CampbellPRSv1+2.pdf&amp;rlkey=4wcqll5xzl0dd31v96xlrd11z&amp;st=06wf6ulk&amp;dl=0https://">Dropbox link</a>

Brandon Campbell PRS

<h2 style="margin-left: 0px!important;">PHUL WORKOUT APP</h2>PHUL program is available for free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a>, which is designed to be the lasting lifting app you'll ever need. We've officially partnered with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/brandon-campbell">Brandon Campbell</a> to bring the PHUL program in a free app format, with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-tracking-workouts">weight tracking</a> and exercise guidance.<h2 style="margin-left: 0px!important;">PHUL PROGRAM SCHEDULE</h2>Monday: Upper body powerTuesday: Lower body powerWednesday: RestThursday: Upper body hypertrophyFriday: Lower body hypertrophySaturday: RestSunday: Rest<h2 style="margin-left: 0px!important;"> PHUL WORKOUT KEY PRINCIPLES:</h2><ol><li>Frequency – Research shows that muscle protein synthesis is elevated for up to 48 hours after training, which means training the same muscle group soon after a 2-day window would yield maximal results. As such, PHUL designates 2 days of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-upper-lower-workout-split">upper and lower</a> body training per week, unlike the typical old school splits that work each muscle group once per week. </li><li>Compounds – PHUL focuses largely on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound exercises</a> (squat, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/improve-your-bench-press">bench</a>, deadlift, overhead press), with the reason being that compound movements engage a large ensemble of muscles, often across different muscle groups, giving you greater bang-per-buck in terms of quickly progressing. Don't worry, the PHUL program doesn't just focus on compounds, as there are plenty of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/accessories-for-powerlifting">isolation exercises</a> to prevent imbalances and maximize <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a>. </li><li>Power – Two of the PHUL workout days every week are dedicated to developing strength and power. By focusing on progressive overload and time under tension, you'll get stronger and bigger at the same time. You'll be pushing heavy weights on these power days. </li><li>Hypertrophy – Two of the PHUL workout days are focused on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> hypertrophy training. This means higher reps to accumulate <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a>, which will help you build size and also strength as well.</li></ol><h2 style="margin-left: 0px!important;"> PHUL WORKOUT TIPS</h2><ol><li>Sets and Reps – When starting PHUL program, you should start with lower volume until your body adapts and you can <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">progress</a>. This means starting with the minimum of 3 sets per exercise.</li><li>Failure – All sets should be done at <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">RPE 9</a>, which means all sets should be completed with at least 1 rep left in the tank. Given the high demand of PHUL, going to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">failure</a> should be avoided to prevent overtraining.</li><li>Exercise Selection – Do not change main compound exercises (squat, bench, deadlift, overhead press). You can substitute secondary compound exercises (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/incline-vs-flat-bench-for-size-strength">incline bench</a>, front squat, lunge, etc) and isolation exercises for similar exercises if you prefer.</li><li>Abdominals – Feel free to add your own <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/five-best-ab-exercises">ab work</a> at the end of each workout or on off days. Recommended abs exercises are weighted abs crunch, front/side plank, or hanging leg raises.</li><li>Progressions – Every workout, aim to add either weights OR reps for every set. Again, avoid going to failure if you can.</li></ol>PHUL Optional SetsAll exercises have the option to add an additional set (shown as 3-4 sets). For those new to PHUL, we suggest you start with the minimum programmed sets for a few weeks before adding in the optional set of exercises.These optional sets are meant to increase the volume of your training to further results, but by no means necessary to see great results from the program.In general: If you are a beginner, start with the programmed number of sets. If you are intermediate, conservatively add an additional set as you see fit.<h2 style="margin-left: 0px!important;"> PHUL PROGRAM GUIDE &amp; FAQ</h2><h3 style="margin-left: 0px!important;">Who is PHUL program for?</h3>PHUL workout program is ideal for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/muscle-and-strength-pyramid/intermediate-bodybuilding-program">intermediate lifters</a> who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises. Beginners should look at some other popular programs on Boostcamp App, such as Greg Nuckols Beginner Program, GZCL Program, or Starting Strength before starting PHUL.<h3 style="margin-left: 0px!important;">How to warmup for PHUL workout?</h3>Before starting your heavy compound sets, make sure you complete a few lighter sets of increasing intensity to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-warm-ups-before-weightlifting">warm-up</a> and practice your form. On Boostcamp App you can click ••• to add warm-up sets. If you would like, warm-up for 10 minutes on the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">treadmill</a> and do some <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-incorporating-mobility-training">dynamic stretching</a>.<h3 style="margin-left: 0px!important;">How to find starting weight for PHUL workout?</h3>For your first week on PHUL, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift.<h3 style="margin-left: 0px!important;">How long to rest between PHUL sets?</h3>In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.<h3 style="margin-left: 0px!important;">When to add weight for PHUL workout?</h3>Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">going to failure</a> on sets.<h3 style="margin-left: 0px!important;">How to eat on PHUL workout?</h3>There is no one-size-fits-all meal plan that is specifically designed for PHUL workout program. In general, you should be eating at a calorie surplus with a high protein <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/the-powerlifting-diet-to-fuel-strength-and-muscle-growth">diet</a> to help fuel the high demands of the PHUL program. You should also ensure that your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/optimizing-sleep-for-muscle-growth-full-guide">sleep</a> is on point (7+ hours daily).<h3 style="margin-left: 0px!important;">PHUL Program App? App for PHUL</h3>PHUL workout is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. You'll be able to easily start PHUL app with seamless onboarding, automatic weight progressions, workout tracking, and exercise demos.<hr>You can find the full PHUL workout program guide <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/phul-app-program-guide">here</a>.

The Power Hypertrophy Upper Lower (PHUL) is an excellent workout program for the intermediate lifter who wants to develop their strength in heavy compound movements (squat, bench press, deadlift and overhead press), but also wants to add size to their physique.PHUL is created by Brandon Campbell, a beloved YouTube fitness educator with over 200K subscribers (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBrandon/featured">@BasementBrandon</a>). Brandon integrates the principles of bodybuilding and powerlifting into the PHUL workout to help you gain strength and muscle.Read more below on how to use PHUL on Boostcamp for free.

Brandon Campbell

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