{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/es\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/es\/author\/chalid\/","title":"PHUL: fuerza e hipertrofia para el tren superior e inferior","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"whZrhwfRdy\"><a href=\"https:\/\/training.fit\/es\/plan-entrenamiento\/phul-fuerza-hipertrofia-tren-superior-inferior\/\">PHUL: fuerza e hipertrofia para el tren superior e inferior<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/es\/plan-entrenamiento\/phul-fuerza-hipertrofia-tren-superior-inferior\/embed\/#?secret=whZrhwfRdy\" width=\"600\" height=\"338\" title=\"\u00abPHUL: fuerza e hipertrofia para el tren superior e inferior\u00bb \u2014 Training.fit\" data-secret=\"whZrhwfRdy\" 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 es el programa de cuatro d\u00edas de Brandon Campbell, dividido en tren superior e inferior, que combina el trabajo de fuerza con el culturismo. Dos sesiones se centran en ejercicios compuestos con cargas m\u00e1s altas, mientras que las otras dos utilizan un mayor n\u00famero de repeticiones. Esta distribuci\u00f3n permite entrenar cada zona del cuerpo dos veces por semana sin tener que ir al gimnasio seis d\u00edas. Para qui\u00e9n es [&hellip;]"}