By Brandon Campbell · Intermediate · 4× / week · Ongoing · Full gym
Strength + size in four days
Two power days (lower reps, heavy compounds) and two hypertrophy days (higher reps, more isolation) across upper/lower splits. Blends getting stronger with building muscle on a manageable four-day week.
| Bench Press | 3 × 3–5 |
| Barbell Row | 3 × 3–5 |
| Overhead Press | 2 × 5–8 |
| Pull-up | 2 × 5–8 |
| Barbell Squat | 3 × 3–5 |
| Deadlift | 3 × 3–5 |
| Leg Press | 2 × 10 |
| Calf Raise | 3 × 10 |
| Incline Dumbbell Press | 3 × 8–12 |
| Lat Pulldown | 3 × 8–12 |
| Lateral Raise | 3 × 12–15 |
| Curl + Pushdown | 3 × 12 |
| Front Squat | 3 × 8–12 |
| Romanian Deadlift | 3 × 8–12 |
| Leg Curl | 3 × 12 |
| Calf Raise | 4 × 15 |
Source: Brandon Campbell — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run PHUL · Power Hypertrophy Upper Lower and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.