PHUL upper / lower powerbuilding.

What is PHUL?

PHUL — Power Hypertrophy Upper Lower — is a four-day powerbuilding split: an upper and a lower power day for strength, plus an upper and a lower hypertrophy day for size. It delivers powerbuilding results on a manageable four-day schedule.

LiftLab runs the full thirteen-week structure, rounds working weights to your plates, and tracks both strength and hypertrophy progress so the split stays organised week to week.

How LiftLab runs PHUL

• Four-day power + hypertrophy upper/lower split
• Plate-rounded working weights
• Built-in rest timer
• Double-progression accessory tracking
• Volume and PR tracking across the cycle

PHUL variants in the catalog

Download any of these from the in-app program catalog and just enter your numbers:

• PHUL (13-Week)

Who it's for

Intermediate lifters who want powerbuilding results but can only train four days a week.

How to get PHUL in LiftLab

1. Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
2. Open the Programs tab and browse the catalogThe online program library lives inside the app.
3. Download the PHUL planIt's added to your app as a fully editable copy.
4. Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
5. TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.

PHUL FAQ

Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.