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Modified PHUL (Power Hypertrophy, Upper Lower)

by Mike L.
27 athletes joined

Program Description

Power and Strength in the main compound lifts with extra isolations Hypertrophy Endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2024 07:02
  • Last Edited
    Jun 18, 2025 08:42

Summary

Dive into the Modified PHUL (Power Hypertrophy, Upper Lower) program and transform your strength and muscle definition over 12 weeks. This 4-day workout plan expertly combines power and hypertrophy training, targeting both upper and lower body to maximize gains. Each session is packed with compound and isolation movements, ensuring you build strength while sculpting your physique. Whether you’re a seasoned lifter or looking to elevate your training, this program will challenge you and ignite your progress in the gym.
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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
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5