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PHUL 12 Week Program!

by Luke N.
13 athletes joined

Program Description

The Purpose of this program is to build size and strength at the same time. This 4 day split includes an upper body strength day and a lower body strength day. These will mainly include the compound movements with a couple of isolation movements as well. It then also includes a upper and a lower hypertrophy day. This will mean higher reps with less weight.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 12, 2024 11:53
  • Last Edited
    Jun 18, 2025 12:07

Summary

Transform your physique with the PHUL 12 Week Program, designed for serious lifters ready to elevate their strength training. This comprehensive 4-day-a-week regimen focuses on both upper and lower body strength, incorporating essential lifts like the Bench Press, Squat, and Overhead Press. With a blend of barbell and dumbbell exercises, you'll build muscle and enhance your performance while tracking your progress through targeted intensity levels. Commit to this program and unleash your potential over the next 12 weeks!
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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)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
3
Bent Over Row (Barbell)
1
3
6-8 reps
3-5 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
5
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
2
Lunge (Barbell)
1
3
4-8 reps
3-5 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
3
Bent Over Row (Barbell)
1 Set
3 Sets
6-8 Reps
3-5 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
2
Lunge (Barbell)
1 Set
3 Sets
4-8 Reps
3-5 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Box Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9