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 05, 2025 07:29
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