All LevelsFree

Modified PHUL to Support Hybrid Training

Build Strength, Stay Lean, Perform Like An Athlete

Rajan V.· Apr 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Novice, Advanced

Goal

Muscle, Strength, Athletics

Equipment

Full Gym

Session length

70 min

This program is a hybrid adaptation of a classic PHUL split, designed to build strength and muscle while improving real-world athletic performance. It combines powerlifting-style compounds, hypertrophy work, and conditioning to help you develop a strong, lean, and athletic physique without sacrificing performance. The structure balances upper/lower strength and hypertrophy training with aerobic work and sport-specific conditioning, making it ideal for anyone who wants to lift heavy, move well, and stay conditioned year-round. - 4-day PHUL split (Power + Hypertrophy) - Integrated running to improve VO2 max and endurance - Designed to work alongside sports like football - Fatigue-managed lower body training to support performance - Balanced anterior/posterior development - Focus on injury prevention (hips, knees, ankles)

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

11.3%

Glutes

11%

Triceps

9.6%

Quadriceps

8.9%

Front Delts

8.6%

Upper Back

7.6%

Chest

6.9%

Lats

6.9%

Biceps

6.2%

Middle Delts

4.1%

Calves

4.1%

Abs

3.8%

Adductors

3.8%

Abductors

2.7%

Lower Back

2.1%

Rear Delts

Forearms

0.7%

Cardio

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	3–5 reps	@8
		1	3–5 reps	@8
		1	3–5 reps	@8
2	Bent Over Row (Barbell)	1	3–5 reps	@8
		1	3–5 reps	@8
		1	3–5 reps	@8
3	Incline Bench Press (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
4	Lat Pulldown	1	6–10 reps	@8
		1	6–10 reps	@8
5	Overhead Press (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@8
6	Preacher Curl (Dumbbell)	1	8–10 reps	@8
		1	8–10 reps	@8
7	Tricep Pushdown (Cable)	1	8–10 reps	@8
		1	8–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3–5 reps	@8
		1	3–5 reps	@8
		1	3–5 reps	@8
2	Romanian Deadlift (Barbell)	1	6–10 reps	@8
		1	6–10 reps	@8
		1	6–10 reps	@8
3	Bulgarian Split Squat (Dumbbell)	1	6–10 reps	@8
		1	6–10 reps	@8
4	Leg Curl	1	8–12 reps	@8
		1	8–12 reps	@8
5	Standing Calf Raise	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
6	Hip Adductor (Machine)	1	10–12 reps	@8
		1	10–12 reps	@8
7	Hip Abductor (Machine)	1	10–12 reps	@8
		1	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Cardio (Zone 2)	1	25–40 min	@5–6

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2	Chest Fly (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8
3	T-Bar Row	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
4	Lat Pulldown (Neutral Grip)	1	8–12 reps	@8
		1	8–12 reps	@8
5	Lateral Raise (Cable)	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
6	Bayesian Curl	1	10–12 reps	@8
		1	10–12 reps	@8
7	Overhead Tricep Extension (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Pendulum Squat	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
2	Hip Thrust (Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
3	Leg Extension	1	10–12 reps	@7
		1	10–12 reps	@7
4	Lying Leg Curl	1	10–12 reps	@7
		1	10–12 reps	@7
5	Standing Calf Raise	1	10–15 reps	@7
		1	10–15 reps	@7
		1	10–15 reps	@7
6	Hip Adductor (Machine)	1	12–15 reps	@7
		1	12–15 reps	@7
7	Hip Abductor (Machine)	1	12–15 reps	@7
		1	12–15 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Modified PHUL to Support Hybrid Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Modified PHUL to Support Hybrid Training is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Modified PHUL to Support Hybrid Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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