Program Description
PHUL (Power Hypertrophy Upper Lower) is a comprehensive, 4-day training program designed to maximize both strength and muscle growth. Combining the best of powerlifting and bodybuilding, PHUL hits all the key elements: heavy compound lifts to build raw strength and higher-rep accessory work for muscle size. Whether you’re looking to add size to your frame or build serious strength, PHUL provides a balanced, proven structure to get you there. Key Features: • Power and Hypertrophy Split: Two days focused on heavy, strength-based training and two days dedicated to hypertrophy to build muscle mass. • Compound Movements: Big lifts like squats, deadlifts, bench presses, and rows form the foundation of the program. • Customized for Progression: Progressive overload is at the core, with clear instructions to help you increase weight and reps week by week. • Upper-Lower Split: This structure allows you to train frequently and effectively, hitting every muscle group twice a week for maximum gains.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 18, 2024 08:12
- Last EditedJan 03, 2025 07:50
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Single Leg Press
3
5-7 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Kettlebell Swing
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Barbell Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Barbell Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Pull-Up (Weighted)
3
AMRAP
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
6 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
6-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Barbell Row1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Pull-Up (Weighted)3 Sets
AMRAP
-
5
Bicep Curl (EZ Bar)3 Sets
5-7 Reps
-
6
Lateral Raise (Cable)3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
-
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Barbell Row3 Sets
8-12 Reps
-
4
Pull-Up (Weighted)3 Sets
AMRAP
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)3 Sets
6-8 Reps
-
3
Single Leg Press3 Sets
8-12 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Single Leg Press3 Sets
5-7 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
5
Kettlebell Swing3 Sets
15-20 Reps
-