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BoostcampPNG

Modified PHUL (Power Hypertrophy, Upper Lower)

by Mike L.
19 athletes joined

Program Description

Power and Strength in the main compound lifts with extra isolations Hypertrophy Endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2024 07:02
  • Last Edited
    Dec 03, 2024 08:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Barbell Row
3 Sets
5 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Military Press (Barbell)
3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
15 Reps
@9
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Lying Leg Curl
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5