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AlexPHUL

by null
5.0
(1 rating)

Program Description

I modified Power Hypertrophy Upper/Lower program focused on building strength in the big lifts while also building size. Modified to include supersets, more glute focus 🍑, and more complete back work, as well as built-in ab training and grip training.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 03:43
  • Last Edited
    Jun 18, 2025 08:22

Summary

Embark on an 8-week journey with AlexPHUL, a comprehensive strength training program designed for serious lifters. With four focused sessions each week, you'll target both upper and lower body strength through compound and accessory movements, including barbell squats, bench presses, and deadlifts. This program utilizes a double progression method, ensuring steady gains without the risk of burnout. Ideal for those ready to push their limits, AlexPHUL will enhance your strength and physique while keeping workouts engaging and effective.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Good Morning
3 Sets
6-8 Reps
-
7
Farmer's Walk (Weighted)
2 Sets
0.5-1 mins
-
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8
5A
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9
5B
Skull Crusher
3 Sets
6-8 Reps
@9
6
Cable Crunch
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
One Arm Lateral Raise (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6A
Tricep Pushdown (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6B
Bicep Curl (EZ Bar)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Face Pull
3 Sets
15-20 Reps
@8
8
Leg Raise (Captain's Chair)
4 Sets
AMRAP
-
Day 4
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Ab Wheel
4 Sets
@9
7
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
8A
Wrist Curls
3 Sets
15-20 Reps
-
8B
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
22 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This is possibly the greatest program ever made