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PHAT Modified

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4 athletes joined

Program Description

Advanced lifter, with upper body emphasis

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 13, 2024 06:52
  • Last Edited
    Jun 18, 2025 09:26

Summary

**PHAT Modified** is a dynamic 4-week program designed for serious lifters looking to build strength and muscle through a blend of powerlifting and hypertrophy training. With 5 days of focused workouts each week, you'll target major muscle groups with compound and isolation exercises, including Bench Press, Pull-Ups, and Bent Over Rows. This program emphasizes progressive overload, ensuring you push your limits and achieve noticeable gains. Equip yourself with a full gym and get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Seated Row (Cable)
3
5 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Seated Row (Cable)
3
5 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Seated Row (Cable)
3
5 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Seated Row (Cable)
3
5 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 9.5
5
Lat Pulldown
2
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 9.5
5
Lat Pulldown
2
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 9.5
5
Lat Pulldown
2
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 9.5
5
Lat Pulldown
2
15 reps
RPE 9.5
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
20 reps
RPE 7
2
Leg Extension
2
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
15 reps
RPE 6.5
5
Squat (Barbell)
3
3 reps
RPE 9
6
Seated Calf Raise
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
20 reps
RPE 7
2
Leg Extension
2
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
15 reps
RPE 6.5
5
Squat (Barbell)
3
3 reps
RPE 9
6
Seated Calf Raise
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
20 reps
RPE 7
2
Leg Extension
2
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
15 reps
RPE 6.5
5
Squat (Barbell)
3
3 reps
RPE 9
6
Seated Calf Raise
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
20 reps
RPE 7
2
Leg Extension
2
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
15 reps
RPE 6.5
5
Squat (Barbell)
3
3 reps
RPE 9
6
Seated Calf Raise
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
2
15 reps
RPE 7.5
5
Lat Pulldown
2
15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
2
15 reps
RPE 7.5
5
Lat Pulldown
2
15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
2
15 reps
RPE 7.5
5
Lat Pulldown
2
15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
2
15 reps
RPE 7.5
5
Lat Pulldown
2
15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
7
Upright Row (Dumbbell)
2
10 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
5
Seated Row (Cable)
3 Sets
5 Reps
@7.5
6
Dip (Bodyweight)
2 Sets
10 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
Day 2
1
Pendlay Row
6 Sets
3 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7.5
3
Single Arm Row (Cable)
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@9.5
5
Lat Pulldown
2 Sets
15 Reps
@9.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9.5
7
Upright Row (Dumbbell)
2 Sets
10 Reps
@6.5
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
Day 3
1
Single-Leg Leg Curl
2 Sets
20 Reps
@7
2
Leg Extension
2 Sets
10 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Press
3 Sets
15 Reps
@6.5
5
Squat (Barbell)
3 Sets
3 Reps
@9
6
Seated Calf Raise
2 Sets
10 Reps
@6.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Pec Deck (Machine)
2 Sets
15 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Pendlay Row
3 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
3
Single Arm Row (Cable)
3 Sets
10 Reps
@6.5
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7.5
5
Lat Pulldown
2 Sets
15 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
7
Upright Row (Dumbbell)
2 Sets
10 Reps
@6.5
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7