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PHUL + nsun531+ @

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Program Description

근비대, 스트렝스 증가

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2025 03:50
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unlock your strength potential with the PHUL + nsun531+ @ program, a dynamic 4-week workout plan designed for dedicated lifters. Committing to 5 days a week, you'll engage in a balanced mix of powerlifting and hypertrophy-focused exercises, targeting major muscle groups for optimal growth. This program emphasizes compound lifts like squats and deadlifts, complemented by isolation movements to sculpt and strengthen. Whether you're looking to build muscle or increase your lifting capacity, this comprehensive routine will elevate your training game and help you achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3 Sets
14 Reps
@9
4
Standing Calf Raise
3 Sets
14 Reps
@9
Day 3
1
Pullover (Dumbbell)
3 Sets
14 Reps
@9
2
Single Arm High Row (Cable)
3 Sets
14 Reps
@9
3
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
4 Reps
8 Reps
15 Reps
@6
@8
@9.5
@7.5
4
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
5
Standing Pullover (Cable)
3 Sets
14 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
@9
7
Bicep Curl (Barbell)
3 Sets
21 Reps
@9
8
Seated Dumbbell Curl
3 Sets
12 Reps
@9
9
Hammer Curl (Cable)
3 Sets
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
90%
2
Hack Squat
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
10 Reps
@9
Day 5
1
Chest Fly (Cable)
3 Sets
14 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
14 Reps
@9
7
Dip (Bodyweight)
3 Sets
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@9
3
Barbell Row
3 Sets
3 Reps
@9
4
Lat Pulldown
3 Sets
6 Reps
@9
5
Overhead Press (Barbell)
2 Sets
5 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
6 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
6 Reps
@9