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PHUL - Netherlands

by Al
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Program Description

Strengthen Whole body

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 10:12
  • Last Edited
    Jun 18, 2025 09:15

Summary

Unlock your strength potential with the PHUL - Netherlands program, a comprehensive 8-week journey designed for dedicated lifters. This 4-day split focuses on both upper and lower body strength, integrating compound movements like squats, bench presses, and deadlifts to maximize muscle growth and power. Each session is carefully structured to challenge your limits while ensuring optimal recovery, making it perfect for those looking to elevate their training. Get ready to build muscle, increase strength, and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
4
Cossack Squat
3 Sets
10 Reps
@6.5
5
Straight Leg Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
5 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Overhead Press (Barbell)
3 Sets
8 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Front Squat (Barbell)
4 Sets
12 Reps
@7
2
Lunge (Barbell)
3 Sets
12 Reps
@7
3
Single Leg Romanian Deadlift
4 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@6
5
Lying Leg Curl
3 Sets
15 Reps
@6
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
4 Sets
12 Reps
@6
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6
7
Tricep Extension (Cable)
3 Sets
12 Reps
@6