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PHUL Advanced (6 Day)
PHUL Advanced is J. Bui's thirteen-week, six-day build, published at LiftVault. It takes its idea from Brandon Campbell's PHUL and goes somewhere else with it: three separate power days a week, each carrying squat, bench and deadlift, with hypertrophy days between them. It is built into Ægir Iron and free to load.
This is not PHUL, and that matters
The name is close enough to mislead, so it is worth stating plainly. Campbell's PHUL is four days on an upper/lower split with an upper-only power day. This is six days, and it squats, benches and deadlifts on three separate power days a week. Its own write-up calls it a variant inspired by PHUL rather than that program. Both are good; they are not interchangeable, and this one is considerably more demanding.
Thirteen weeks with real deloads
The power work climbs across thirteen weeks against your real one-rep max, and weeks 4, 8 and 12 are deloads. What makes them worth knowing about is how the program expresses them: it changes WHAT is prescribed rather than scaling everything down, so some rows drop out entirely on those weeks and others appear that were absent before. A deadlift that is not on Power Day B in week 1 is there in week 4.
Where a set scheme reads 3 + AMRAP you do the straight sets and then one final set for as many reps as possible, and log that number.
At a glance
| Discipline | Powerbuilding |
| Experience level | Advanced |
| Length | 13 weeks |
| Training days | 6 per week |
| Equipment | Full gym with machines and cables |
| Loading | Percentage of a real one-rep max on squat, bench, deadlift and press, climbing across thirteen weeks with deloads at 4, 8 and 12. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
It needs four maxes: squat, bench, deadlift and press. The sumo pull on the Saturday prices off your conventional deadlift max rather than needing its own, so four numbers cover the whole thirteen weeks. Percentages are of a real one-rep max, and a training-max entry is scaled back up so the program lands where its author intended.
Two things the original carries that Ægir Iron does not model: a tempo code and a rest-per-set target on the hypertrophy work. Rather than half-model them or drop them silently, they are stated here and in the program description. Slow the eccentric, keep the rest tight, and set your own accessory starting weights.
Start PHUL Advanced (6 Day)
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick Powerbuilding, then choose PHUL Advanced (6 Day) from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.