logo
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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Upper Back
11.8%
Hamstrings
9.8%
Glutes
8.9%
Triceps
8.8%
Chest
8.3%
Front Delts
7.5%
Lats
6.2%
Middle Delts
5.4%
Biceps
4.8%
Lower Back
4%
Calves
3.8%
Rear Delts
3.8%
Abs
2.7%
Adductors
1.4%
Forearms
0.8%
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
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
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