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
- Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the PHUL planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
PHUL FAQ
Do I need the LiftLab app to run PHUL?
Yes. LiftLab is a free Android app. Install it from Google Play and download PHUL from the in-app catalog.
How long is the program?
The catalog includes a 13-week PHUL plan; you can extend or edit it in the plan builder.
Is PHUL free in LiftLab?
Yes — the app and the plan are free, with no account required.