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PHUL

by Isaac
4.0
(1 rating)

Program Description

Mix up from PPL

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 02, 2024 02:37
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unlock your strength potential with the PHUL program, a comprehensive 8-week journey designed for serious lifters. This 4-day split focuses on both upper and lower body workouts, emphasizing strength and hypertrophy through compound and isolation movements. Each session targets key muscle groups with proven exercises like the Barbell Squat and Bent Over Row, ensuring balanced development and improved performance. Get ready to elevate your training and achieve your fitness goals with a structured plan that adapts to your progress!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Chin-Up (Bodyweight)
3
15+ reps
-
5
Dip (Bodyweight)
3
12+ reps
-
6
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Chin-Up (Bodyweight)
3
15+ reps
-
5
Dip (Bodyweight)
3
12+ reps
-
6
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 3
1
Bent Over Row (Barbell)
4 Sets
6-10 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
-
5
Seated Row (Cable)
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12+ Reps
-
4
Glute Kickback
3 Sets
AMRAP
-
5
Hamstring Curl
3 Sets
12+ Reps
-
Day 4
1
Front Squat (Barbell)
4 Sets
5-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
4
Leg Extension
3 Sets
AMRAP
-
5
Leg Press
3 Sets
AMRAP
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
2 Sets
5 Reps
8 Reps
-
-
2
Cable Crossover
4 Sets
10-15 Reps
-
3
Seal Row
4 Sets
8-12 Reps
-
4
Military Press (Barbell)
3 Sets
5-10 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
15+ Reps
-
6
Dip (Bodyweight)
3 Sets
12+ Reps
-
7
Seated Dip (Machine)
3 Sets
8-15 Reps
-