PHUL on iPhone and Apple Watch

Power Hypertrophy Upper Lower, Brandon Campbell's four-day program. Two heavy days on the big lifts, two days of volume. Two Plates runs both halves by their rules and tells you why each weight changed.

Free to download. Running PHUL is part of a one-time unlock, US$24.99. Never a subscription.

The four days

Heavy upper and lower days first in the week, the volume days after a rest day.

Upper PowerBench Press · 4×3–5Barbell Row · 4×3–5Overhead Press · 3×5–8Lat Pulldown, Barbell Curl, Skull Crusher · 3×6–10

Lower PowerSquat · 4×3–5Deadlift · 3×3–5Leg Press · 3×10–15Leg Curl, Calf Raise · 3×6–10

Upper HypertrophyIncline Dumbbell Press, Cable Fly · 3×8–12Seated Cable Row, Dumbbell Row · 3×8–12Lateral Raise · 3×8–15Dumbbell Curl, Triceps Pushdown · 3×8–12

Lower HypertrophyLeg Press · 3×10–15Romanian Deadlift · 3×8–12Leg Extension, Leg Curl · 3×10–15Calf Raise · 3×8–12

Your first session sets the starting weights: type what you lift and the rules take over from there.

The rules, run for you

Power days: make every set, add weight

The big lifts work in 3 to 5 reps. Make every set and the weight goes up next week, 2.5 kg on bench and row, 5 kg on squat and deadlift. Miss three power sessions running on a lift and it drops 10%.

Everything else: climb the reps first

Support work and both hypertrophy days run double progression. When every set reaches the top of its range, the weight goes up 2.5 kg and you build back from the bottom.

What the app tells you

When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:

Bench PressUpper Power

All sets made → +2.5 kg next session (linear progression).

DeadliftLower Power

Missed 3 sessions running → −10% and work back up (program deload rule).

Leg PressLower Hypertrophy

All sets at 15 → add 2.5 kg and build back from 10 (double progression).

Logging it

Every set arrives filled in from the program. If that is what you lifted, one tap logs it. If it wasn't, change the number and log that.
RPE or RIR on any set, one tap on the keypad, if you track effort.
Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.

The proven programs list in Two Plates — PHUL sits in the proven programs list. Reading its rules is free.

Two Plates on Apple Watch, one tap to confirm a set — One tap on the wrist logs the set.

Before you switch

What does it cost?

The logger is free with no caps, including building your own program. Running PHUL and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.

Do I need an Apple Watch?

No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.

Can I bring my history?

Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.

Kilograms or pounds?

Either. Prescriptions follow the unit you train in and round to the plates you own.

Is this the official PHUL app?

No. Two Plates is not affiliated with Brandon Campbell or Muscle & Strength. It runs PHUL as published there, and that's the place for the program itself.