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BoostcampPNG

Ultimate PHUL workout

by Adam O.

Program Description

To help you get lean and stronger!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 25, 2024 07:05
  • Last Edited
    Aug 04, 2024 03:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Seated Military Press (Barbell)
3
8-12 reps
RPE 7
4A
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 7
5A
Lat Pulldown
3
8-12 reps
RPE 7
5B
Face Pull
3
8-12 reps
RPE 7
6A
Hammer Curl
3
8-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
-
4A
Chest Fly (Machine)
3
8-12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 7
5B
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
6A
Arnold Press
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Goblet Squat
3
8-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Goblet Squat
3 Sets
8-12 Reps
@7
4
Standing Calf Raise
3 Sets
15-20 Reps
@7
5
Leg Extension
3 Sets
8-12 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@7
3
Seated Military Press (Barbell)
3 Sets
8-12 Reps
@7
4A
Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@7
4B
Shrug (Dumbbell)
3 Sets
8-12 Reps
@7
5A
Lat Pulldown
3 Sets
8-12 Reps
@7
5B
Face Pull
3 Sets
8-12 Reps
@7
6A
Hammer Curl
3 Sets
8-12 Reps
@7
6B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@7
4A
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
4B
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
5A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@7
5B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7
6A
Arnold Press
3 Sets
8-12 Reps
@7
6B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7