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Tom PHUL

by Ben M.
2 athletes joined

Program Description

Get strong and put on muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2025 02:01
  • Last Edited
    Jun 18, 2025 11:33

Summary

Unlock your strength potential with the Tom PHUL program, a comprehensive 12-week training plan designed for serious lifters. With five days of focused workouts each week, you'll build power and muscle through a balanced mix of upper and lower body sessions, complemented by dedicated core and mobility work. This program emphasizes progressive overload, ensuring you continually challenge yourself and achieve impressive gains. Whether you're looking to enhance your strength or sculpt your physique, Tom PHUL is your roadmap to success in the gym.
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 3
1
Cable Crunch
1 Set
3 Sets
15-20 Reps
10-15 Reps
-
-
2
Ab Wheel
1 Set
3 Sets
10-15 Reps
8-10 Reps
-
-
3
Leg Raise (Captain's Chair)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
10-12 Reps
8-10 Reps
3-5 Reps
-
-
-
2
Dumbbell Row
2 Sets
5 Sets
8-10 Reps
3-5 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
4
Bicep Curl (EZ Bar)
1 Set
3 Sets
15-20 Reps
12-15 Reps
-
-
5
Dip (Weighted)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
6
T-Bar Row
1 Set
3 Sets
8-10 Reps
5-7 Reps
-
-
7
Face Pull
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
8
Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
5 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
8-10 Reps
5-7 Reps
-
-
4
Good Morning
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
4 Sets
12-15 Reps
8-10 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
5
Chest Fly (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Hammer Curl
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
7
Seated Row (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
8
Narrow Push Up
4 Sets
12-15 Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-