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PHUL test 3

by Maxime Sudres

Program Description

Get ready to push your limits with the PHUL Test 3 program! Designed for a one-week commitment, this intensive 5-day routine focuses on building strength and muscle through a blend of powerlifting and hypertrophy training. Each session is structured to maximize your gains, combining heavy lifts with targeted accessory work to enhance your overall performance. Perfect for those looking to test their strength and elevate their training, this program will challenge you and deliver results.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 02:35
  • Last Edited
    Aug 14, 2025 02:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Incline Bench Press (Barbell)
3
6-10 reps
70%
3
Bent Over Row (Barbell)
3
3-5 reps
80%
4
Lat Pulldown
3
6-10 reps
70%
5
Overhead Press (Barbell)
3
3-5 reps
80%
6A
Skull Crusher (Barbell)
3
6-10 reps
70%
6B
Bicep Curl (Barbell)
3
6-10 reps
70%
7A
Tricep Rope Push Down (Cable)
2
6-10 reps
60%
7B
Hammer Curl (Cable)
2
6-10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
80%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Split Squat (Barbell)
3
6-10 reps
75%
4
Front Squat (Barbell)
3
6-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
75%
2
Lat Pulldown
3
8-12 reps
75%
3
Underhand Lat Pulldown
2
10-15 reps
70%
4
Seated Row (Cable)
2
15-20 reps
65%
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
75%
6
Lateral Raise (Dumbbell)
3
8-12 reps
75%
7
Lateral Raise (Cable)
2
10-15 reps
70%
8
Reverse Pec Deck
2
15-20 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
75%
3
Incline Bench Press (Dumbbell)
2
10-15 reps
70%
4
Chest Fly (Dumbbell)
2
15-20 reps
65%
5A
Bicep Curl (Barbell)
3
8-12 reps
75%
5B
Skull Crusher (Barbell)
3
8-12 reps
75%
6A
Hammer Curl (Dumbbell)
3
8-12 reps
75%
6B
Overhead Extension (Dumbbell)
3
8-12 reps
75%
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
70%
7B
Hammer Curl (Cable)
2
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
70%
2
Front Squat (Barbell)
2
10-15 reps
65%
3
Bulgarian Split Squat (Barbell)
2
15-20 reps
60%
4A
Leg Curl
3
8-12 reps
70%
4B
Leg Extension
3
8-12 reps
70%
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
3-5 Reps
80%
4
Lat Pulldown
3 Sets
6-10 Reps
70%
5
Overhead Press (Barbell)
3 Sets
3-5 Reps
80%
6A
Skull Crusher (Barbell)
3 Sets
6-10 Reps
70%
6B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
70%
7A
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
60%
7B
Hammer Curl (Cable)
2 Sets
6-10 Reps
60%
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
3
Split Squat (Barbell)
3 Sets
6-10 Reps
75%
4
Front Squat (Barbell)
3 Sets
6-10 Reps
75%
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
75%
3
Underhand Lat Pulldown
2 Sets
10-15 Reps
70%
4
Seated Row (Cable)
2 Sets
15-20 Reps
65%
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
75%
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
75%
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
70%
8
Reverse Pec Deck
2 Sets
15-20 Reps
65%
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
75%
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
70%
4
Chest Fly (Dumbbell)
2 Sets
15-20 Reps
65%
5A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
75%
5B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
75%
6A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
75%
6B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
75%
7A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
70%
7B
Hammer Curl (Cable)
2 Sets
10-15 Reps
70%
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
70%
2
Front Squat (Barbell)
2 Sets
10-15 Reps
65%
3
Bulgarian Split Squat (Barbell)
2 Sets
15-20 Reps
60%
4A
Leg Curl
3 Sets
8-12 Reps
70%
4B
Leg Extension
3 Sets
8-12 Reps
70%