PHULSA
Strength and sculpting program with a perfect balance between all aspects of weightlifting.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 4 | 3–5 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 3 | Seated Row (Cable) | 4 | 5–8 reps | @9 |
| 4 | Pull-Up (Weighted) | 3 | AMRAP | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 5–8 reps | @9 |
| 6 | Bicep Curl (Barbell) | 3 | 6–10 reps | @9 |
| 7 | Tricep Extension(straight Bar Cable) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 3–5 reps | @9 |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 6–10 reps | @9 |
| 3 | Leg Press | 4 | 6–10 reps | @9 |
| 4 | Hamstring Curl | 3 | 8–12 reps | @9 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press(smith Machine) | 4 | 8–12 reps | @9 |
| 2 | Chest Fly (Cable) | 3 | 10–15 reps | @10 |
| 3 | Single Arm Row(machine) | 4 | 8–12 reps | @9 |
| 4 | Lat Prayer | 3 | 10–15 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 6 | Bicep Curl (Machine) | 3 | 10–15 reps | @10 |
| 7 | Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 6–10 reps | @9 |
| 2 | Goblet Squat | 3 | 6–10 reps | @10 |
| 3 | Single Leg Press | 3 | 6–10 reps | @9 |
| 4 | Leg Extension | 2 | AMRAP | @10 |
| 5 | Leg Curl | 2 | AMRAP | @10 |
| 6 | Standing Calf Raise | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 6–10 reps | @9 |
| 2 | Face Pull | 4 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 1 | 10–15 reps | @9 |
| 2 | 10–15 reps | @10 | ||
| 3B | Lateral Raise (Machine) | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 1 | 10–15 reps | @9 |
| 2 | 10–15 reps | @10 | ||
| 4B | Bicep Curl (Machine) | 2 | AMRAP | @10 |
| Superset | ||||
| 5A | V-Handle Tricep Pushdown (Cable) | 1 | 10–15 reps | @9 |
| 2 | 10–15 reps | @10 | ||
| 5B | Tricep Extension (Cable) | 2 | AMRAP | @10 |
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, PHULSA 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.
PHULSA is structured around 5 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.
PHULSA 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
