Program Description
PHUL (Power Hypertrophy Upper Lower) is a comprehensive, 4-day training program designed to maximize both strength and muscle growth. Combining the best of powerlifting and bodybuilding, PHUL hits all the key elements: heavy compound lifts to build raw strength and higher-rep accessory work for muscle size. Whether you’re looking to add size to your frame or build serious strength, PHUL provides a balanced, proven structure to get you there. Key Features: • Power and Hypertrophy Split: Two days focused on heavy, strength-based training and two days dedicated to hypertrophy to build muscle mass. • Compound Movements: Big lifts like squats, deadlifts, bench presses, and rows form the foundation of the program. • Customized for Progression: Progressive overload is at the core, with clear instructions to help you increase weight and reps week by week. • Upper-Lower Split: This structure allows you to train frequently and effectively, hitting every muscle group twice a week for maximum gains.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 18, 2024 08:12
- Last EditedJun 18, 2025 12:11
Summary
Unleash your potential with the PHUL Power program, a 16-week journey designed to build both strength and size. Committing to just four days a week, you will engage in a balanced mix of compound and isolation exercises, including the Overhead Press, Bench Press, and Barbell Row, to target all major muscle groups. Each workout is structured to progressively challenge your limits, ensuring you gain muscle and improve your overall power. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Barbell Row1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Pull-Up (Weighted)3 Sets
AMRAP
-
5
Bicep Curl (EZ Bar)3 Sets
5-7 Reps
-
6
Lateral Raise (Cable)3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
-
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Barbell Row3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)3 Sets
AMRAP
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)3 Sets
6-8 Reps
-
3
Single Leg Press3 Sets
8-12 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Single Leg Press3 Sets
5-7 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
5
Kettlebell Swing3 Sets
15-20 Reps
-