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BoostcampPNG

PHUL - Netherlands

by Al
1 athletes joined

Program Description

Strengthen Whole body

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 10:12
  • Last Edited
    Oct 26, 2024 09:06
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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
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Cossack Squat
3
10 reps
RPE 6.5
5
Straight Leg Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7
5
Overhead Press (Barbell)
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
RPE 7
2
Lunge (Barbell)
3
12 reps
RPE 7
3
Single Leg Romanian Deadlift
4
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Lying Leg Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
4
Cossack Squat
3 Sets
10 Reps
@6.5
5
Straight Leg Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
5 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Overhead Press (Barbell)
3 Sets
8 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Front Squat (Barbell)
4 Sets
12 Reps
@7
2
Lunge (Barbell)
3 Sets
12 Reps
@7
3
Single Leg Romanian Deadlift
4 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@6
5
Lying Leg Curl
3 Sets
15 Reps
@6
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
4 Sets
12 Reps
@6
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6
7
Tricep Extension (Cable)
3 Sets
12 Reps
@6