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PHUL

by Holden

Program Description

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Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 03:57
  • Last Edited
    Oct 22, 2025 11:20
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
9%
Chest
9%
Triceps
8.6%
Glutes
8.5%
Upper Back
8.3%
Lats
8%
Front Delts
7.2%
Biceps
6.8%
Calves
5.2%
Middle Delts
4.6%
Abs
4.5%
Lower Back
3.9%
Adductors
1.5%
Forearms
0.9%
Abductors
0.5%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
6-10 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Walking Lunge
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Dragon Flag
2
6-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
@9
5
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Seated Hamstring Curl
2 Sets
6-10 Reps
@9
5
Seated Calf Raise
4 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
2
Walking Lunge
3 Sets
8-12 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@9
6
Dragon Flag
2 Sets
6-20 Reps
@9