Program Description
Novice - intermediate level program for balanced physique looking to prioritize arms. Has 2 heavy strength based workouts and 3 hypertrophy based workouts so progress on SBD should be significant for novice - intermediate lifters while not sacrificing gains. Could run monday, Tuesday, Thursday, Friday, Saturday, Sunday. If arms aren’t recovered by Sunday idk gang
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedFeb 17, 2025 05:00
- Last EditedJun 18, 2025 08:03
Summary
Unlock your strength potential with the PHUL + Arm Day program! Over the next 8 weeks, you'll engage in a dynamic 5-day weekly routine that combines powerlifting and hypertrophy training to build muscle and enhance overall performance. Each session is meticulously designed to target major muscle groups, ensuring balanced development and optimal growth. With a full gym setup, you'll master key lifts like squats, deadlifts, and various arm exercises, pushing your limits and transforming your physique. Get ready to elevate your training and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)3 Sets
3-5 Reps
@9
3
Leg Press3 Sets
10-15 Reps
@9
4
Seated Hamstring Curl3 Sets
8-15 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9
Day 3
1
Seated Row (Cable)3 Sets
8-12 Reps
@9
2
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Chest Fly (Cable)3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)3 Sets
8-12 Reps
@9
2
Lunge (Barbell)3 Sets
8-12 Reps
@9
3
Leg Extension3 Sets
8-12 Reps
@9
4
Hamstring Curl3 Sets
8-12 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9
Day 5
1
Overhead Press (Barbell)3 Sets
6-10 Reps
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2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
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3
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
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4
Rear Delt Fly (Cable)3 Sets
8-12 Reps
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5
Skull Crusher (Barbell)3 Sets
8-12 Reps
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6
Hammer Curl (Cable)3 Sets
8-12 Reps
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7
Tricep Extension (Cable)3 Sets
8-12 Reps
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Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
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2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
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3
Bent Over Row (Barbell)3 Sets
3-5 Reps
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4
Lat Pulldown3 Sets
6-10 Reps
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5
Overhead Press (Barbell)2 Sets
5-8 Reps
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6
Preacher Curl (EZ Bar)2 Sets
6-10 Reps
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7
Skull Crusher (Barbell)2 Sets
6-10 Reps
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