logo
BoostcampPNG

PHUL

by Holden

Program Description

.

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 24, 2025 10:15

Summary

Unlock your strength potential with the PHUL program, a comprehensive 10-week training plan designed for serious lifters. Comprising four sessions per week, this program focuses on building both upper and lower body strength through a mix of barbell and dumbbell exercises, including the Bench Press, Squat, and Deadlift. Each workout is structured to maximize muscle engagement and promote hypertrophy, ensuring you achieve impressive gains. Get ready to challenge yourself and transform your physique with this effective and dynamic training regimen!
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%
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
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