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Gene’s PHUL

by Deadly Mosquito

Program Description

Building Muscle and Strenght Modified the Number of Sets & 1-2 Excercises for abs. I find the PHUL to have to many Sets too fast so i modified it so you have more time to adapt.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 12:29
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unlock your strength potential with Gene’s PHUL program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of powerlifting and hypertrophy exercises to build muscle and enhance overall performance. Each session targets major muscle groups with a focus on compound lifts like the bench press, squats, and deadlifts, ensuring you maximize your gains. Get ready to push your limits and transform your physique with this structured and effective workout regimen!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
71%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
71%
3
Seated Row (Machine)
3 Sets
8-12 Reps
71%
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
71%
5
Military Press (Barbell)
1 Set
8-12 Reps
71%
6
Concentration Curl
2 Sets
8-12 Reps
71%
7
Dip (Bodyweight)
2 Sets
22-31 Reps
100%
8
Hanging Toes To Bar
2 Sets
20-31 Reps
100%
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
71%
2
Deadlift (Barbell)
3 Sets
8-12 Reps
71%
3
Sled Press Calf Raises
3 Sets
8-12 Reps
71%
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
71%
5
Leg Curl
3 Sets
8-12 Reps
71%
6
Hanging Leg Raise
2 Sets
22 Reps
100%
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
71%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
71%
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
71%
4
Pull-Up (Bodyweight)
3 Sets
14-21 Reps
100%
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
71%
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
71%
7
Lying Leg Raise
2 Sets
50-80 Reps
100%
Day 4
1
Hammer Squat Lunge Machine (RDL)
3 Sets
8-12 Reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3 Sets
8-12 Reps
71%
3
Hammer Squat Lung Calf Raises
3 Sets
8-12 Reps
71%
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
71%
5
Leg Extension
3 Sets
8-12 Reps
71%
6
Hyperextension
3 Sets
8-12 Reps
71%
7
Abs Crunch (Machine)
3 Sets
8-12 Reps
71%