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CabPHUL

by Alex H.
3 athletes joined

Program Description

Build muscle, be strong, move well - safely

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 11:26
  • Last Edited
    Jun 18, 2025 08:13

Summary

Embark on a transformative 4-week journey with the CabPHUL program, designed for dedicated lifters looking to build strength and muscle across all major muscle groups. This 5-day-a-week regimen combines lower and upper body workouts, featuring compound movements like the Trap Bar Deadlift and Bench Press, ensuring a balanced approach to strength training. With a focus on progressive overload and varied intensities, you’ll challenge your limits and achieve noticeable gains. Equip yourself with a full gym and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.4%
Quadriceps
12%
Glutes
11.8%
Upper Back
7.7%
Chest
7.4%
Lats
7.3%
Biceps
6.9%
Lower Back
6.3%
Abs
6.2%
Front Delts
6.2%
Triceps
5.6%
Middle Delts
4%
Forearms
3.2%
Other
0.7%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
3
5-8 reps
RPE 8
3
Front Foot Elevated Reverse Lunge
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5
Suitcase Carry
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
3
5-8 reps
RPE 8
3
Front Foot Elevated Reverse Lunge
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5
Suitcase Carry
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
3
5-8 reps
RPE 8
3
Front Foot Elevated Reverse Lunge
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5
Suitcase Carry
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
3
5-8 reps
RPE 8
3
Front Foot Elevated Reverse Lunge
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5
Suitcase Carry
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-5 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
6
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-5 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
6
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-5 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
6
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-5 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
6
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 reps
RPE 8
6
Pallof Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 reps
RPE 8
6
Pallof Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 reps
RPE 8
6
Pallof Press
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5
4
Seated Hamstring Curl
3
8-12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 reps
RPE 8
6
Pallof Press
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8
6
Tricep Extension (Banded)
1
2
20 reps
20 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8
6
Tricep Extension (Banded)
1
2
20 reps
20 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8
6
Tricep Extension (Banded)
1
2
20 reps
20 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8
6
Tricep Extension (Banded)
1
2
20 reps
20 reps
RPE 8
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
2
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Front Foot Elevated Reverse Lunge
3 Sets
8-12 Reps
@8
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Suitcase Carry
3 Sets
0.5 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-5 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
Day 3
1
Run
1 Set
45-60 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 Reps
@8
6
Pallof Press
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
6
Tricep Extension (Banded)
1 Set
2 Sets
20 Reps
20 Reps
@8
@7.5