{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"PHUL: Power Hypertrophy Upper Lower","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"XeXRl52iLC\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/phul-power-hypertrophy-upper-lower\/\">PHUL: Power Hypertrophy Upper Lower<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/phul-power-hypertrophy-upper-lower\/embed\/#?secret=XeXRl52iLC\" width=\"600\" height=\"338\" title=\"&#8222;PHUL: Power Hypertrophy Upper Lower&#8220; &#8211; Training.fit\" data-secret=\"XeXRl52iLC\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/phul-power-hypertrophy-upper-lower-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"PHUL ist Brandon Campbells Oberk\u00f6rper-Unterk\u00f6rper-Trainingsplan mit vier Trainingstagen, der Krafttraining mit Bodybuilding verbindet. In zwei Einheiten stehen schwerere Grund\u00fcbungen im Mittelpunkt, in den beiden anderen trainierst du mit h\u00f6heren Wiederholungszahlen. Durch diese Aufteilung trainierst du jede K\u00f6rperregion zweimal pro Woche, ohne sechs Tage im Fitnessstudio verbringen zu m\u00fcssen. F\u00fcr wen sich dieser Plan eignet Der Plan eignet sich f\u00fcr dich, wenn du mit den grundlegenden Langhantel\u00fcbungen vertraut bist und einen [&hellip;]"}