Phul + body fix
Transform your body and strength in just 12 weeks with Phul + Body Fix—unlock your potential and redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | 85% |
| 2 | Bent Over Row (Barbell) | 4 | 5 reps | 85% |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 5 reps | 85% |
| 4 | Dip (Weighted) | 3 | 5 reps | 85% |
| 5 | Lat Pulldown | 3 | 8 reps | 70% |
| 6 | Single Arm Pushdown | 3 | 10 reps | 70% |
| 7 | Incline Curl (Dumbbell) | 3 | 10 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | 85% |
| 2 | Romanian Deadlift (Barbell) | 4 | 5 reps | 85% |
| 3 | Leg Press | 3 | 6 reps | 85% |
| 4 | Standing Calf Raise | 3 | 10 reps | 85% |
| 5 | Back Extension (Weighted) | 3 | 12 reps | 85% |
| 6 | Hip Thrust (Barbell) | 6 | 4 reps | 85% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | 70% |
| 2 | Incline Cable Fly | 3 | 15 reps | 70% |
| 3 | Seated Row (Cable) | 4 | 12 reps | 70% |
| 4 | Face Pull | 4 | 15 reps | 70% |
| 5 | Lateral Raise (Machine) | 3 | 15 reps | 70% |
| 6 | Single Arm Pushdown | 3 | 12 reps | 70% |
| 7 | Hammer Curl (Dumbbell) | 3 | 12 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 12 reps | 70% |
| 2 | Leg Press | 4 | 12 reps | 70% |
| 3 | Seated Hamstring Curl | 3 | 15 reps | 70% |
| 4 | Hip Thrust (Barbell) | 4 | 12 reps | 70% |
| 5 | Glute Bridge Hold | 2 | — | 70% |
| 6 | Walking Lunge (Dumbbell) | 3 | 12 reps | 70% |
| 7 | Side Leg Raises | 3 | 15 reps | 70% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pelvic Tilt | 3 | 15 reps |
| 2 | Dead Bug | 3 | 12 reps |
| 3 | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps |
| 4 | Plank | 3 | 1 min |
| 5 | Vacuum | 3 | — |
| 6 | Donkey Kicks | 3 | 15 reps |
| 7 | Hip Abduction (Band) | 3 | 15 reps |
| 8 | Incline Walk 12 | 1 | 15 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 15 reps | 70% |
| 2 | Lat Pulldown | 3 | 15 reps | 70% |
| 3 | Seated Row (Cable) | 3 | 15 reps | 70% |
| 4 | Rear Delt Fly (Machine) | 3 | 15 reps | 70% |
| 5 | Tricep Dip (Bodyweight) | 3 | 12 reps | — |
| 6 | Bicep Curl (Cable) | 3 | 15 reps | 70% |
| 7 | Face Pull | 3 | 15 reps | 70% |
| 8 | Hiit | 6 | — | @10 |
| 6 | — | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 20 min |
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 + body fix 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 + body fix is structured around 7 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 + body fix 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
