Personal Sambo PHUL+C Program
Personal Program for Strength and Sport
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Mobility Work | 1 | 10 min | @6.5 |
| 2 | Sauna | 1 | 15 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Broad Jump | 1 | 4 reps | @8 |
| 1 | 4 reps | @9 | ||
| 1 | 3 reps | @10 | ||
| 2 | Zercher Squat (Barbell) | 4 | 5–8 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 4 | 5–8 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Hip Adductor (Machine) | 2 | 10 reps | @8 |
| 6 | Mobility Work | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendlay Row | 4 | 5–8 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 5–8 reps | @8 |
| 3 | Lat Pulldown (Close Grip) | 3 | 6–8 reps | @9 |
| 4 | Farmer's Walk (Weighted) | 2 | 1 min | @9 |
| 5 | Neck Curl | 3 | 15 reps | @7.5 |
| 6 | Neck Extension | 3 | 15 reps | @7.5 |
| 7 | Mobility Work | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Jump | 1 | 5 reps | @7 |
| 1 | 5 reps | @8 | ||
| 1 | 4 reps | @10 | ||
| 2 | Lateral Med Ball Slam | 1 | 5 reps | @7 |
| 1 | 5 reps | @8 | ||
| 1 | 4 reps | @10 | ||
| 3 | SSB Squat | 4 | 6–8 reps | @8 |
| 4 | Split Squat (Smith Machine) | 3 | 6–10 reps | @8 |
| 5 | Leg Curl | 4 | 8–12 reps | @8 |
| 6 | Mobility Work | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Powell Raise | 3 | 8–12 reps | @8.5 |
| 4 | Push Up (Weighted) | 3 | 15–20 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 6 | Neck Curl | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 | ||
| 7 | Neck Flexion | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sled Drags | 1 | 1 min | @7 |
| 1 | 1 min | @8 | ||
| 1 | 1 min | @9 | ||
| 2 | Sled Push | 1 | 1 min | @7 |
| 1 | 1 min | @8 | ||
| 1 | 1 min | @9 | ||
| 3 | Side Plank with Reach Through | 1 | 0.3–1 min | @7 |
| 1 | 0.3–1 min | @8 | ||
| 1 | 0.3–1 min | @9 | ||
| 4 | Abs Crunch (Machine) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 5 | Mobility Work | 1 | 5 min | @8 |
| 6 | Sauna | 1 | 15 min | @6.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sauna | 1 | 0 min |
Common questions
Yes, Personal Sambo PHUL+C Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
Personal Sambo PHUL+C Program is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Personal Sambo PHUL+C Program 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
