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Gene’s PHUL

by Deadly Mosquito

Program Description

Building Muscle and Strenght Modified the Number of Sets & 1-2 Excercises for abs. I find the PHUL to have to many Sets too fast so i modified it so you have more time to adapt.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 12:29
  • Last Edited
    Sep 05, 2024 05:27
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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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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
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
71%
3
Seated Row (Machine)
3
8-12 reps
71%
4
Wide Grip Lat Pulldown
3
8-12 reps
71%
5
Military Press (Barbell)
1
8-12 reps
71%
6
Concentration Curl
2
8-12 reps
71%
7
Dip (Bodyweight)
2
22-31 reps
100%
8
Hanging Toes To Bar
2
20-31 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
71%
2
Deadlift (Barbell)
3
8-12 reps
71%
3
Sled Press Calf Raises
3
8-12 reps
71%
4
Leg Press (45 Degrees)
3
8-12 reps
71%
5
Leg Curl
3
8-12 reps
71%
6
Hanging Leg Raise
2
22 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
71%
2
Chest Fly (Dumbbell)
3
8-12 reps
71%
3
Dumbbell Bench Pullover
3
8-12 reps
71%
4
Pull-Up (Bodyweight)
3
14-21 reps
100%
5
Single Arm Row (Dumbbell)
3
8-12 reps
71%
6
Lateral Raise (Dumbbell)
3
8-12 reps
71%
7
Lying Leg Raise
2
50-80 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Squat Lunge Machine (RDL)
3
8-12 reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3
8-12 reps
71%
3
Hammer Squat Lung Calf Raises
3
8-12 reps
71%
4
Lunge (Dumbbell)
2
8-12 reps
71%
5
Leg Extension
3
8-12 reps
71%
6
Hyperextension
3
8-12 reps
71%
7
Abs Crunch (Machine)
3
8-12 reps
71%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
71%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
71%
3
Seated Row (Machine)
3 Sets
8-12 Reps
71%
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
71%
5
Military Press (Barbell)
1 Set
8-12 Reps
71%
6
Concentration Curl
2 Sets
8-12 Reps
71%
7
Dip (Bodyweight)
2 Sets
22-31 Reps
100%
8
Hanging Toes To Bar
2 Sets
20-31 Reps
100%
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
71%
2
Deadlift (Barbell)
3 Sets
8-12 Reps
71%
3
Sled Press Calf Raises
3 Sets
8-12 Reps
71%
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
71%
5
Leg Curl
3 Sets
8-12 Reps
71%
6
Hanging Leg Raise
2 Sets
22 Reps
100%
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
71%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
71%
3
Dumbbell Bench Pullover
3 Sets
8-12 Reps
71%
4
Pull-Up (Bodyweight)
3 Sets
14-21 Reps
100%
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
71%
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
71%
7
Lying Leg Raise
2 Sets
50-80 Reps
100%
Day 4
1
Hammer Squat Lunge Machine (RDL)
3 Sets
8-12 Reps
71%
2
Hammer Squat Lunge Machine (bulgarian Squats)
3 Sets
8-12 Reps
71%
3
Hammer Squat Lung Calf Raises
3 Sets
8-12 Reps
71%
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
71%
5
Leg Extension
3 Sets
8-12 Reps
71%
6
Hyperextension
3 Sets
8-12 Reps
71%
7
Abs Crunch (Machine)
3 Sets
8-12 Reps
71%