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PHUL

by Gabardey

Program Description

Unlock your strength potential with the PHUL program, a comprehensive 12-week training regimen designed for all fitness levels. Committing just 90 minutes, four times a week, you'll focus on building muscle and enhancing strength through a balanced mix of powerlifting and hypertrophy techniques. This full gym workout ensures you have the tools to challenge yourself, whether you're a novice or an advanced lifter. Get ready to transform your physique and elevate your performance!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 04:02
  • Last Edited
    Apr 06, 2026 04:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Hamstrings
10.2%
Front Delts
9.5%
Biceps
8.8%
Chest
7.7%
Upper Back
7.7%
Lats
7.7%
Abs
7.4%
Quadriceps
7%
Glutes
7%
Adductors
3.9%
Middle Delts
3.5%
Forearms
3.2%
Lower Back
2.1%
Calves
1.4%
Rear Delts
1.1%
Abductors
0.4%
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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
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)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
4-8 reps
RPE 8-9
4
Lat Pulldown
3
6-10 reps
RPE 8-9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 7-8
6
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 8-9
7
Plank (Weighted)
2
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-12 reps
RPE 8-9
2
Chest Fly (Machine)
2
6-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
6-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 8-9
5
Behind The Back Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
6
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 8
RPE 7
2
Romanian Deadlift (Dumbbell)
3
5-12 reps
RPE 8-9
3
Leg Press
1
15-20 reps
RPE 7-8
4
Lying Leg Curl
3
5-10 reps
RPE 8-9
5
Cable Crunch
1
10-20 reps
RPE 8-9
6
Side Crunch (Cable)
2
8-12 reps
RPE 8-9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8-9
@8-9
@8-9
4
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
5
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-8
@7-8
6
Preacher Curl (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9-10
@9-10
7
Skull Crusher (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8-9
@8-9
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
4
Hip Adductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Hip Adductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
6
Calf Raise (Leg Press)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
7
Plank (Weighted)
1 Set
1 Set
@9-10
@9-10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-9
@8-9
@8-9
2
Chest Fly (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-9
@8-9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-9
@8-9
@8-9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-9
@8-9
5
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-9
@8-9
@8-9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
@9
@8
@7
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8-9
@8-9
@8-9
3
Leg Press
1 Set
15-20 Reps
@7-8
4
Lying Leg Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8-9
@8-9
@8-9
5
Cable Crunch
1 Set
10-20 Reps
@8-9
6
Side Crunch (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9