Program Description
Based a split off of PHUL, but tweaked for myself. I was 155 pounds at 6 foot 3 after my hospital stay that diagnosed me as a type one diabetic. I did nothing for years, but about 4 years ago I started with full body training to start. Eventually looked into PHUL, then adapted it for myself. I prefer doing legs so thats a main focus for it. Im busy, so I made super sets to cut down on time. This is the result.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJan 02, 2026 01:07
- Last EditedJan 06, 2026 03:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Quadriceps
12.2%
Glutes
12.2%
Triceps
8.1%
Biceps
8.1%
Front Delts
7%
Upper Back
5.7%
Chest
5.1%
Lats
5.1%
Calves
4.1%
Forearms
3.6%
Abs
3.4%
Adductors
3.2%
Middle Delts
3.2%
Lower Back
2.2%
Abductors
2%
Rear Delts
1.9%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
3
10 reps
RPE 9
2B
Calf Raise (Leg Press)
3
15 reps
RPE 9
3A
Hip Thrust (Barbell)
3
8 reps
RPE 9
3B
Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5A
Lying Leg Curl
3
10 reps
RPE 9
5B
Toe Raises
3
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
3
10 reps
RPE 9
2B
Calf Raise (Leg Press)
3
15 reps
RPE 9
3A
Hip Thrust (Barbell)
3
8 reps
RPE 9
3B
Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5A
Lying Leg Curl
3
10 reps
RPE 9
5B
Toe Raises
3
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
4
10 reps
RPE 9
2B
Calf Raise (Leg Press)
4
15 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 9
3B
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5A
Lying Leg Curl
4
10 reps
RPE 9
5B
Toe Raises
4
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
4
10 reps
RPE 9
2B
Calf Raise (Leg Press)
4
15 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 9
3B
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5A
Lying Leg Curl
4
10 reps
RPE 9
5B
Toe Raises
4
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
4
10 reps
RPE 9
2B
Calf Raise (Leg Press)
4
15 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 9
3B
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5A
Lying Leg Curl
4
10 reps
RPE 9
5B
Toe Raises
4
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2A
Leg Press
4
10 reps
RPE 9
2B
Calf Raise (Leg Press)
4
15 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 9
3B
Deadlift (Barbell)
4
5 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5A
Lying Leg Curl
4
10 reps
RPE 9
5B
Toe Raises
4
30 reps
RPE 7
6A
Hip Adductor (Machine)
3
15 reps
RPE 8
6B
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
8 reps
RPE 9
5
Shoulder Press (Machine)
3
8 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
7B
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
8 reps
RPE 9
5
Shoulder Press (Machine)
3
8 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
7B
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6A
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7B
Hammer Curl (Cable)
4
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6A
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7B
Hammer Curl (Cable)
4
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6A
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7B
Hammer Curl (Cable)
4
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
10 reps
RPE 9
6A
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6B
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7A
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7B
Hammer Curl (Cable)
4
10 reps
RPE 9
8
Rear Delt Focused Cable Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
10 reps
RPE 9
1B
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 9
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 9
2B
Reverse Lunge (Dumbbell)
3
5 reps
RPE 9
3
Single Leg - Leg Extension
3
10 reps
RPE 9
4
Single-Leg Leg Curl
3
10 reps
RPE 9
5A
Cossack Squat
3
5 reps
RPE 9
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
RPE 9
6A
Pull Through (Cable)
3
10 reps
RPE 9
6B
Toe Raises
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
6B
Seated Front Raise
3
8 reps
RPE 9
Week 1
1 / 6 Weeks
Day 3
1A
Single Leg Press3 Sets
10 Reps
@9
1B
Single Leg Calf Raise (Weighted)3 Sets
15 Reps
@9
2A
Single Leg Romanian Deadlift3 Sets
8 Reps
@9
2B
Reverse Lunge (Dumbbell)3 Sets
5 Reps
@9
3
Single Leg - Leg Extension3 Sets
10 Reps
@9
4
Single-Leg Leg Curl3 Sets
10 Reps
@9
5A
Cossack Squat3 Sets
5 Reps
@9
5B
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
@9
6A
Pull Through (Cable)3 Sets
10 Reps
@9
6B
Toe Raises3 Sets
30 Reps
@9
Day 1
1
Zercher Squat (Barbell)3 Sets
5 Reps
@9
2A
Leg Press3 Sets
10 Reps
@9
2B
Calf Raise (Leg Press)3 Sets
15 Reps
@9
3A
Hip Thrust (Barbell)3 Sets
8 Reps
@9
3B
Deadlift (Barbell)3 Sets
5 Reps
@9
4
Leg Extension3 Sets
10 Reps
@9
5A
Lying Leg Curl3 Sets
10 Reps
@9
5B
Toe Raises3 Sets
30 Reps
@7
6A
Hip Adductor (Machine)3 Sets
15 Reps
@8
6B
Hip Abductor (Machine)3 Sets
12 Reps
@8
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@9
1B
Single Arm Row (Dumbbell)3 Sets
10 Reps
@9
2
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
@9
3
Chest Fly (Cable)3 Sets
8 Reps
@9
4A
Incline Curl (Dumbbell)3 Sets
10 Reps
@9
4B
Lateral Raise (Dumbbell)3 Sets
7 Reps
@9
5
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
@9
6A
Hammer Curl (Dumbbell)3 Sets
8 Reps
@9
6B
Seated Front Raise3 Sets
8 Reps
@9
Day 2
1
Seated Row (Cable)3 Sets
8 Reps
@9
2
Chest Press (Machine)3 Sets
8 Reps
@9
3
Lat Pulldown3 Sets
8 Reps
@9
4
Chest Fly (Machine)3 Sets
8 Reps
@9
5
Shoulder Press (Machine)3 Sets
8 Reps
@9
6A
Skull Crusher (Dumbbell)3 Sets
10 Reps
@9
6B
Bicep Curl (EZ Bar)3 Sets
10 Reps
@9
7A
Tricep Pushdown (Cable)3 Sets
10 Reps
@9
7B
Hammer Curl (Cable)3 Sets
10 Reps
@9
8
Rear Delt Focused Cable Pull3 Sets
15 Reps
@9