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PHUL HOUSE

by CU
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Program Description

Add size and strength on basic lifts

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2024 12:12
  • Last Edited
    Jun 18, 2025 12:01

Summary

**PHUL HOUSE** is a 12-week strength training program designed for those ready to build muscle and enhance their overall fitness. Committing to four days a week, you'll engage in a blend of compound lifts and targeted exercises, ensuring balanced development across all major muscle groups. With a focus on both upper and lower body workouts, this program utilizes equipment typically found in a garage gym, making it accessible for home lifters. Get ready to challenge yourself and achieve your strength goals with a structured approach that delivers results!
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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
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
4
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Barbell Row
5
8 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
2B
Ring Pull Ups
3
RPE 10
3A
Lying Tricep Extension (Barbell)
3
10-12 reps
-
3B
Heavy Barbell Curl
3
8-10 reps
-
4
Heavy Lateral Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
2
3-5 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Buffalo Bench
3
8-10 reps
-
1B
Lat Pulldown
3
10-12 reps
-
2A
Floor Press (Dumbbell)
3
12-15 reps
-
2B
Seal Row
3
12-15 reps
-
3
Kroc Row
1
20 reps
-
4A
Tricep Pushdown (Cable)
3
10-12 reps
-
4B
Bicep Curl (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
High Rep Leg Extension
3
20 reps
-
3B
High Rep Leg Curl
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
2 Sets
3-5 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
4A
Leg Extension
3 Sets
-
4B
Leg Curl
3 Sets
-
Day 3
1A
Incline Buffalo Bench
3 Sets
8-10 Reps
-
1B
Lat Pulldown
3 Sets
10-12 Reps
-
2A
Floor Press (Dumbbell)
3 Sets
12-15 Reps
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2B
Seal Row
3 Sets
12-15 Reps
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3
Kroc Row
1 Set
20 Reps
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4A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
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4B
Bicep Curl (Barbell)
3 Sets
12-15 Reps
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5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
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Day 4
1
Safety Bar Squat
5 Sets
8-10 Reps
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2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
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3A
High Rep Leg Extension
3 Sets
20 Reps
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3B
High Rep Leg Curl
3 Sets
20 Reps
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Day 1
1A
Bench Press (Barbell)
5 Sets
5 Reps
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1B
Barbell Row
4 Sets
8 Reps
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2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
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2B
Ring Pull Ups
3 Sets
@10
3A
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
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3B
Heavy Barbell Curl
3 Sets
8-10 Reps
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4
Heavy Lateral Raise
2 Sets
10 Reps
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