{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/pt-br\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/pt-br\/author\/chalid\/","title":"PHUL: for\u00e7a e hipertrofia com divis\u00e3o superior\/inferior","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"GOpfutCXk3\"><a href=\"https:\/\/training.fit\/pt-br\/plano-treino\/phul-forca-hipertrofia-divisao-superior-inferior\/\">PHUL: for\u00e7a e hipertrofia com divis\u00e3o superior\/inferior<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/pt-br\/plano-treino\/phul-forca-hipertrofia-divisao-superior-inferior\/embed\/#?secret=GOpfutCXk3\" width=\"600\" height=\"338\" title=\"&#8220;PHUL: for\u00e7a e hipertrofia com divis\u00e3o superior\/inferior&#8221; &#8212; Training.fit\" data-secret=\"GOpfutCXk3\" 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":"O PHUL \u00e9 o programa de Brandon Campbell com quatro treinos por semana, dividido entre a parte superior e a inferior do corpo, para combinar o treino de for\u00e7a com a muscula\u00e7\u00e3o voltada \u00e0 hipertrofia. Duas sess\u00f5es priorizam exerc\u00edcios compostos com cargas mais altas, enquanto as outras duas usam s\u00e9ries com mais repeti\u00e7\u00f5es. Essa divis\u00e3o permite treinar cada regi\u00e3o do corpo duas vezes por semana sem exigir seis dias na [&hellip;]"}