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PHUL

by Isaac
4.0
(1 rating)

Program Description

Mix up from PPL

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 02, 2024 02:37
  • Last Edited
    Nov 18, 2024 07:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Chin-Up (Bodyweight)
3
15+ reps
-
5
Dip (Bodyweight)
3
12+ reps
-
6
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Chin-Up (Bodyweight)
3
15+ reps
-
5
Dip (Bodyweight)
3
12+ reps
-
6
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
5 reps
8 reps
-
-
2
Cable Crossover
4
10-15 reps
-
3
Seal Row
4
8-12 reps
-
4
Military Press (Barbell)
3
5-10 reps
-
5
Chin-Up (Bodyweight)
3
15+ reps
-
6
Dip (Bodyweight)
3
12+ reps
-
7
Seated Dip (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Leg Press (45 Degrees)
4
12+ reps
-
4
Glute Kickback
3
AMRAP
-
5
Hamstring Curl
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
15+ reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
AMRAP
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
6-12 reps
-
4
Leg Extension
3
AMRAP
-
5
Leg Press
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 3
1
Bent Over Row (Barbell)
4 Sets
6-10 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
-
5
Seated Row (Cable)
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12+ Reps
-
4
Glute Kickback
3 Sets
AMRAP
-
5
Hamstring Curl
3 Sets
12+ Reps
-
Day 4
1
Front Squat (Barbell)
4 Sets
5-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
4
Leg Extension
3 Sets
AMRAP
-
5
Leg Press
3 Sets
AMRAP
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
2 Sets
5 Reps
8 Reps
-
-
2
Cable Crossover
4 Sets
10-15 Reps
-
3
Seal Row
4 Sets
8-12 Reps
-
4
Military Press (Barbell)
3 Sets
5-10 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
15+ Reps
-
6
Dip (Bodyweight)
3 Sets
12+ Reps
-
7
Seated Dip (Machine)
3 Sets
8-15 Reps
-