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PHUL Companion

by Duke D.
1 athletes joined

Program Description

The PHUL Companion is a dynamic 12-week program designed to enhance your athletic performance through a balanced mix of HIIT and LISS workouts. With 12 sessions each week, you'll engage in effective cardio routines like rowing, kettlebell swings, and treadmill workouts, all tailored to not affect recovery or gains.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 13, 2026 12:30
  • Last Edited
    Feb 13, 2026 01:17
Muscle Engagement
Front
Back
MuscleSet
Other
18.2%
Cardio
18.2%
Full-Body
18.2%
Quadriceps
18.2%
Glutes
9.1%
Hamstrings
9.1%
Front Delts
9.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1-12 mins
RPE 8
2
Treadmill
1
15 mins
RPE 6
3
Assault Bike
1
15 mins
RPE 8.5
4
Kettlebell Swing
1
1-12 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
1km Row
1 Set
1-12 mins
@8
2
Treadmill
1 Set
15 mins
@6
3
Assault Bike
1 Set
15 mins
@8.5
4
Kettlebell Swing
1 Set
1-12 mins
@8