Olympic PHUL
Inspired by the PHUL routine by Brandon Campbell https://www.boostcamp.app/coaches/brandon-campbell/phul-4-day-split But with Olympic lifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Snatch (Barbell) | 12 | 1 rep | 70% |
| 2 | Squat (Barbell) | 3 | 10 reps | 60% |
| 3 | Snatch Pull | 3 | 3 reps | 85% |
| 4 | Hack Squat | 3 | 10–15 reps | @9 |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps | @9 |
| 6 | Standing Calf Raise | 3 | 15–25 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Clean and Jerk | 12 | 1 rep | 70% |
| 2 | Push Press (Barbell) | 3 | 6 reps | 70% |
| 3 | Pendlay Row | 3 | 6 reps | 70% |
| 4 | Overhead Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 5 | Lat Pulldown | 3 | 6–10 reps | @9 |
| 6 | Hammer Curl (Dumbbell) | 3 | 6–10 reps | @9 |
| 7 | Skull Crusher (Dumbbell) | 3 | 6–10 reps | @9 |
| 8 | Lateral Raise (Dumbbell) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Snatch | 3 | 5 reps | 70% |
| 2 | Hip Clean | 3 | 5 reps | 70% |
| 3 | Front Squat (Barbell) | 3 | 7 reps | 70% |
| 4 | Lunge (Kettlebell) | 3 | 8–12 reps | @9 |
| 5 | Back Extension (Weighted) | 3 | 8–12 reps | @9 |
| 6 | Calf Raise (Leg Press) | 3 | 15–25 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Power Jerk | 3 | 5 reps | 70% |
| 2 | Overhead Press (Barbell) | 3 | 12 reps | 55% |
| 3 | Chin-Up (Weighted) | 3 | 7 reps | @9 |
| 4 | Dip (Weighted) | 3 | 16 reps | @9 |
| 5 | Lying Rear Lateral Raise | 3 | 8–12 reps | @9 |
| 6 | Pullover (Dumbbell) | 3 | 8–12 reps | @9 |
| 7 | Tricep Extension (Cable) | 3 | 8–12 reps | @9 |
| 8 | Bicep Curl (Cable) | 3 | 8–12 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Olympic PHUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Olympic PHUL is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Olympic PHUL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
