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PHUL 12 Week Program!

by Luke N.
12 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
    Aug 28, 2024 11:03
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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