logo
BoostcampPNG

P.H.U.L x Nippard

by Daven L.

Program Description

Hybrid Powerbuilding: Strength: Drive up your big 3 lifts (bench, squat, deadlift) with structured wave-loading progression. Hypertrophy: Use accessory and hypertrophy days to build the muscle mass that supports long-term strength gains.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 05, 2025 07:17
  • Last Edited
    Oct 12, 2025 12:05

Summary

Unlock your strength potential with the P.H.U.L x Nippard program, a comprehensive 9-week training plan designed for serious lifters. This 4-day split focuses on both upper and lower body power, incorporating compound movements like barbell squats and bench presses alongside accessory work to build muscle and enhance performance. Each session is strategically crafted to challenge your limits while ensuring optimal recovery, making it perfect for those with a garage gym setup. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.3%
Hamstrings
10.5%
Chest
10.5%
Triceps
9.8%
Quadriceps
8.9%
Front Delts
7.1%
Biceps
6.4%
Upper Back
6.4%
Lats
6%
Lower Back
5.8%
Middle Delts
5.1%
Calves
4.3%
Abs
2.4%
Rear Delts
1.6%
Adductors
1.1%
Forearms
0.9%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
83%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
83%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
88%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
3
Nordic Curl
3
10-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
One Arm Dumbbell Row
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
7
Inverse Zottman DB Curl
3
12-15 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
78%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
83%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
88%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Reverse Safety Squat Bar
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Good Morning
3
12 reps
RPE 6
5
Glute Bridge (Barbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
8
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Nordic Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
One Arm Dumbbell Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
7
Inverse Zottman DB Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Reverse Safety Squat Bar
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Good Morning
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9