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PHUL + arm day

by Fizzy :D

Program Description

Novice - intermediate level program for balanced physique looking to prioritize arms. Has 2 heavy strength based workouts and 3 hypertrophy based workouts so progress on SBD should be significant for novice - intermediate lifters while not sacrificing gains. Could run monday, Tuesday, Thursday, Friday, Saturday, Sunday. If arms aren’t recovered by Sunday idk gang

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 05:00
  • Last Edited
    Feb 17, 2025 05:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Seated Hamstring Curl
5
8-15 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
3-5 Reps
@9
4
Lat Pulldown
3 Sets
6-10 Reps
@9
5
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Seated Hamstring Curl
3 Sets
8-15 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9