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LULU POWER ENDES

by Endes

Program Description

Unlock your strength potential with the PHUL program, a dynamic 2-week powerbuilding routine designed for lifters of all levels. Train four days a week with 90-minute sessions that blend powerlifting and bodybuilding techniques, ensuring you build both strength and muscle. With a full gym setup, you'll engage in compound lifts and accessory work that challenge your limits and boost your performance. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2025 10:39
  • Last Edited
    Jul 14, 2025 02:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Leg Press
3
10-15 reps
RPE 7-9
4
Leg Curl
3
6-10 reps
RPE 7-9
5A
Reverse Wrist Curl (Dumbbell)
3
6-10 reps
RPE 7-9
5B
Wrist Curls
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Leg Press
3
10-15 reps
RPE 7-9
4
Leg Curl
3
6-10 reps
RPE 7-9
5A
Reverse Wrist Curl (Dumbbell)
3
6-10 reps
RPE 7-9
5B
Wrist Curls
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
3
Underhand Lat Pulldown
3
3-5 reps
RPE 7-9
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
4
6-10 reps
RPE 7-8
7
Dip (Bodyweight)
4
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
3
Underhand Lat Pulldown
3
3-5 reps
RPE 7-9
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
6
Preacher Curl (EZ Bar)
4
6-10 reps
RPE 7-8
7
Dip (Bodyweight)
4
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Lunge (Dumbbell)
2
8-12 reps
RPE 6-7
3
Leg Extension
3
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 6-8
5B
Face Pull
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Lunge (Dumbbell)
2
8-12 reps
RPE 6-7
3
Leg Extension
3
10-15 reps
RPE 7-8
4
Leg Curl
3
10-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 6-8
5B
Face Pull
3
8-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 6-7
2
Push Up
3
AMRAP
RPE 6-8
3
Shrug (Dumbbell)
3
15-20 reps
RPE 7-8
4
Seated Row (Machine)
2
8-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 6-7
2
Push Up
3
AMRAP
RPE 6-8
3
Shrug (Dumbbell)
3
15-20 reps
RPE 7-8
4
Seated Row (Machine)
2
8-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7-8
Week 1
1 / 2 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@7-9
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@7.5
3
Leg Press
3 Sets
10-15 Reps
@7-9
4
Leg Curl
3 Sets
6-10 Reps
@7-9
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
6-10 Reps
@7-9
5B
Wrist Curls
3 Sets
6-10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Lunge (Dumbbell)
2 Sets
8-12 Reps
@6-7
3
Leg Extension
3 Sets
10-15 Reps
@7-8
4
Leg Curl
3 Sets
10-15 Reps
@7-8
5A
Lateral Raise (Cable)
4 Sets
8-12 Reps
@6-8
5B
Face Pull
3 Sets
8-12 Reps
@6-8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@6-7
2
Push Up
3 Sets
AMRAP
@6-8
3
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7-8
4
Seated Row (Machine)
2 Sets
8-12 Reps
@7-8
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7-8
6
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@7-8
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@7-8
Day 2
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
3
Underhand Lat Pulldown
3 Sets
3-5 Reps
@7-9
4
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@7-9
6
Preacher Curl (EZ Bar)
4 Sets
6-10 Reps
@7-8
7
Dip (Bodyweight)
4 Sets
6-10 Reps
@7-8