PHUL Forge 🔥
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Alternating Incline Dumbbell Chest Press (Bottom Hold) | 4 | 3–6 reps |
| 2 | Bench Press (Dumbbell) | 3 | 3–6 reps |
| 3 | Single Arm Row (Dumbbell) | 4 | 3–6 reps |
| 4 | Pullover (Dumbbell) | 3 | 3–6 reps |
| 5 | Seated Alternating Arnold Press | 3 | 6–8 reps |
| 6 | Single Arm Rear Delt Cable Fly | 3 | 6–8 reps |
| 7 | Alternating Skull Crush (Top Hold) | 4 | 6–8 reps |
| 8 | Alternating Dumbbell Curl | 4 | 6–8 reps |
| 9 | Shrug (Dumbbell) | 4 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Bodyweight) | 1 | 5 reps |
| 1 | 3 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 3–6 reps |
| 3 | Single Leg Deadlift | 3 | 3–6 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 3–6 reps |
| 5 | Calf Raise (Machine) | 4 | 6–8 reps |
| 6 | Russian Twist (Dumbbell) | 4 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Alternating Cable Crossover (High To Low) | 4 | 8–12 reps |
| 2 | Elbows Tucked Incline Alternating Press | 3 | 8–12 reps |
| 3 | Chest Supported Row (Machine) | 4 | 8–12 reps |
| 4 | Lat Pulldown (Single Arm) | 3 | 8–12 reps |
| 5 | Standing One Arm Supported Dumbbell Push Press | 3 | 8–12 reps |
| 6 | Alternating Heavy Seated Rear Delt Row | 3 | 8–12 reps |
| 7 | Incline Curl (Dumbbell) | 4 | 8–12 reps |
| 8 | Single Arm Pushdown | 4 | 8–12 reps |
| 9 | Shrug (Dumbbell) | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Press | 4 | 8–12 reps |
| 2 | Step-Up (Weighted) | 3 | 8–12 reps |
| 3 | Single-Leg Leg Curl | 3 | 8–12 reps |
| 4 | Single Leg Stiff Legged Deadlift | 3 | 8–12 reps |
| 5 | Single Leg Seated Calf Raise (Machine) | 4 | 8–12 reps |
| 6 | Dynamic Side Plank | 4 | 8–12 reps |
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, PHUL Forge 🔥 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 60 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.
PHUL Forge 🔥 is structured around 4 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.
PHUL Forge 🔥 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
